WOD 533
4 min full body Echo Bike warm up – forwards and backwards
4 rounds
10 wallballs
8 slam ball
8 slam ball moves over and under legs while sitting in wall seat position
10 slam ball biceps curls
40 sec dead hang with slam ball between legs in 90 degree angle
20 echo bike legs only forwards and backwards while holding resistance band in overhead position
60 echo bike legs only forwards and backwards while holding arms beside body
20 echo bike arms only forwards and backwards while standing on floor and bending over seat
120 single unders
40 sec planking with arms extended forwards and holding bars
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