Timberwolf Fitness Roseville – WOD

Metcon (Checkmark)

10 min AMRAP:

10 DB bench press (moderate weight)

15 abmat sit ups

20 lunges (1 db) (choose a weight where you can stay unbroken)

5 min rest

10 min AMRAP (w/vest if able):

10 push ups

15/12 cal machine

20 air squats

rest 3

5 min EMOM:

40 sec max cal on machine of choice
Stimulus: aerobic + bodybuilding circuit. Muscular endurance.

Notes: Move continuously and keep transitions short. Quality over speed on all reps. Vest is a bonus, not a goal. This should feel like active recovery.