WOD: Big Finisher

1 min read

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use to shake things up or predicate specific goals. This WOD is built by SIXFEET affiliate ‘Bravo Bravo’.

3 Rounds:

4min 10/20 Assault Bike Tabata
X20 Kettlebell Swings
X20 Hip Thrust to Dumbbell Floor Press
X10 Pop-up Medicine Ball Slams
5min Treadmill Run
X10 Step-Up Dumbbell Shoulder Press
1min Plank
X10 Dips
X10 Push-ups

Finisher:
X101 Dumbbell Side Laterals (never let go of the weight)
X101 Tricep Rope Extensions

Bill Dungey is a volunteer firefighter in Ontario, Canada. He is focused on fitness, mindset development and finding training opportunities to help the fire service make things better.

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