“Thx Sally”

3 Rounds
200 Meter Suitcase Carry
20 DB Step Ups, 20″
20 Curtsy Lunges
20 Plank Side Bends
2:00 Plank
20/17 Cal Bike

Weight: 50/35

3 Rounds
200 Meter Suitcase Carry
20 DB Step Ups, 20″
20 Curtsy Lunges
20 Plank Side Bends
2:00 Plank
18/15 Cal Bike

Weight: 35/20

3 Rounds
100 Meter Suitcase Carry
16 DB Step Ups, 20″
16 Curtsy Lunges
16 Plank Side Bends
1:00 Plank
15/12 Cal Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Oh man this is gonna be goooood! For the suitcase carry, use the same db you’re planning to use for the db step ups. Carry the db 100 meters in one hand then switch on the way back. For the step ups (20 total reps) you can hold the db however you’d like. Then for the curtsy lunges, do all ten reps on one side then ten on the other. These are NOT weighted. Treat the side plank bends like the curtsy lunges (all ten on one side, then ten on the other.) For the two minute plank hold, you can be on your hands or forearms, but no side plank holds. Complete each round with a calorie bike that takes around two minutes. Target 27-30 minutes.

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