WOD: Hour 29

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’.

Complete this WOD after fasting for at least 24 hours.

4 Rounds:
4min 10/20 Assault Bike Tabata
X20 Kettlebell Squats
X20 Kettlebell Swings
1min Plank
X10 Each leg medicine ball step-ups
X10 Each leg jumping lunge
X20 banded side shuffles
X2min On the shoulder sandbag carry
X20 Medicine Ball bridges to floor (bring medicine ball over each shoulder to ground 10X each side)

Finisher:
1min Wall sit
X101 Calf raises

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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