WOD: Bonerattle

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’.

4 Rounds:

4min 10/20 Assault Bike Tabata
X10 Overhead Dumbbell or Kettlebell Squat
X40 Banded Monster Walk (20 forwards/20backwards)
X10 Squat to Ball Slam
X20 Weighted Step-Ups (10 each leg)
X20 Weighted Hip Thruster
X1min Plank
X20 Side Jumps (10 per leg)
X20 Walking Lunge (10 per leg)

Finisher:

Hold Squat Position for 1min
X50 Kickbacks (25 per leg)

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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