Steve’s no-joke Wednesday Workout

Warm up:

  • Reverse tabata
  • 8 x 10 sec work / 20 Sec rest
  • No push up burpee
  • Jumping jacks

3 sets:

  • 8 – 12 Glute bridges
  • 5 Wall or floor slides
  • 12 Plank arms alternating arm reach

WOD: 3 x 4:00 AMRAP / Rest 2:00

  • 12 Swings with a weight
  • 9 Dips
  • 6 Burpees