I’ve been slacking keeping the WOD’s up to date on the blog so its only WOD #4.

Last night we worked on arms, shoulders and core. Good 40 -50 mins workout.

Arms:
1. Resistance band curls 20, 15, 10 reps for 3 different sets
2. TRX 90 degree bicep flex (minor movement) 30 secs  for 3 sets
3. Single arm kettle bell pistols 10 – 15 reps for 3 rounds.

Shoulders:
1. Kettle bell clean and press – 15 reps for 3 sets
2. Inverted kettle bell press – 6 reps for 3 sets
3. Dumb bell shoulder side raise – 10 reps for 3 sets

Abs:
1. Hanging leg raise to chest
2. TRX double knee tucks
3. Decline situp rotation alternate sides w/ stick on back
30 secs each for 3 rounds

And then you can finish with some cardio, such as punching the bags, or running on an incline treadmill doing intervals.