7/20 CWOD

Walking Inclines:
Speed: 4.0
4 min 5.5 incline
2 min rest (like jump off treadmill rest)
4 min 6.0 incline
2 min rest
4 min 6.5 incline
2 min rest
4 min 7.5 incline
(not holding on to the treadmill at all)

Weights:
4 sets – 4 reps
Snatch pull 60lb, 60lb, 80lb, 80lb
4 sets – 10 reps (per leg)
DB lunge 25lb, 20lb, 20lb, 20lb

Super-Sets (meaning you do one exercise, then the next, then rest, then set 2 etc, etc) 4 sets – 10 reps
First super-set:
BB bench press (on the smith machine)
Cable woodchop (10 per side) 70lb, 70, 70, 70
Second super-set:
DB shoulder press (10 reps) 15lb, 15, 15, 15
Plank walk-ups 38 sec, 40 sec, 35 sec, 47 sec plank hold…was literally shaking by the end of this workout

DB=dumbbells
BB=barbell

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