Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

2 Rounds

12/8 Cal bike

12 Goblet Squats w/band around knees

24 Banded leg Curls

Metcon (Weight)

BB Deficit Reverse Lunge off 45lb Plate

Every 2:30 for 15:00

6 Reps each side building

Metcon (No Measure)

EMOM x10 Alternate

10 BB RDL

10 BB Bent Over Rows
can keep weight the same or change weight back and forth

Metcon (No Measure)

Finisher – ONCE YOU START DO NOT STOP

10 Goblet Squats Heavy

:10 Iso Goblet Squat at 90 Deg

10 Goblet Squats Medium

:10 Iso Goblet Squat at 90 Deg

10 Goblet Squats Light

:10 Iso Goblet Squat at 90 Deg

10 Jumping Squats

:10 Iso Squat at 90deg
you will need 3 dumbbells this is 1 giant drop set with body weight finisher – your only rest is changing to the next lightest DB