THE "PALM BEACH" WOD
Designed by @julespavey
Medium intensity upper body metcon workout
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Two exercises for 2 mins, alternating each exercise after 10 reps. After the 2 mins either sprint or 1 minute dynamic exercise. 30 secs rest between each round. Get sandy! 👊
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🔔Circuit 1
1 - Push ups
2 - Bent over rows w/ BEACHBELL
60m sprint
🔔Circuit 2
1 - Kneeling shoulder press w/ BEACHBELL
2 - Russian twists w/ BEACHBELL
60m sprint
🔔Circuit 3
1 - Bicep curl w/ BEACHBELL
2 - Overhead tricep extension w/ BEACHBELL
Alternate jumping lunges
🔔Circuit 4
1 - Goblet squat w/ BEACHBELL
2 - V-sit toe touches
Mountain climbers
🔔Circuit 5
1 - Super man push ups
2 - Good mornings
60m sprint
🔔Circuit 6
1 - BEACHBELL swings (one arm)
2 - Standing oblique twists
Ab sprinters
🔔Circuit 7
1 - Reverse lunges w/ BEACHBELL
2 - Hollow hold (15 secs)
60m sprint
🔔Circuit 8
1 - BEACHBELL clean and press
2 - Standing jumps (5 out 5 back)
Crunches
🔔Circuit 9
1 - Burpees
2 - Spidermans
60m sprint
GET SANDY