WOD - "Back in the Groove"

Stamina and Strength - Full Body

NOTE: Partner up for this; rest intervals will be when your partner does the exercise.

- 400m Sprint x 2

Circuit 4 sets of 25 reps:
- Dumbbell incline bench press
- Easy bar curls

- 400m Row on C2 Machine x 2 (stay under a 1:50 x 500m pace)

Circuit 4 sets of 25 reps:
- Cable tricep pushdowns w/ triangle
- Seated lat pulldowns

- 400m sprint x 2

Circuit 3 sets of 25 reps:
- Seated dumbbell shrugs
- Cable lateral shoulder raises
- Cable rope crunches

Core and Cooldown - Circuit for two sets:
- Decline bench medicine ball complex - chest throws x 8, overhead throws x 8, side throws x 8 (each side), Harlem Globetrotter over-unders x 8
- Side bends w/ 45 lbs. x 10
- Decline bench 10 second hold complex - 10 situps then ease down for 10 seconds, 5 situps then ease down for 10 seconds, 4 situps then ease down for 10 seconds, 3 situps then ease down for 10 seconds, 2 situps to end the complex

If you need clarification, let me know. Happy training.