July 14th WOD

Dynamic Stretching & Warm up

Core Workout

25 Crunches

25 Mountain Climbers

25 Lateral Raises

25 Super Mans

25 Froggers

25 Bicycle Kicks

2 min Plank

3 Rounds (supersets)

20 Split Lunges (raised Leg)

20 Kettle Bell Swings

20 Bicep Curls

20 Dips

20 Push Ups

20 Deadlifts

10 Min Bike Row Skip Run Stairs

Static Stretching 

"Physical Fitness + Training = Fireground Success"