Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/7/19

May 06, 2019

Intermediate

Strength:

Every 90 seconds for 18 minutes (4 sets):

5 Lateral step ups / side

15 Banded glute pull-throughs

8 Narrow floor presses

Metabolic Conditioning:

Complete 4 rounds individually for times –

10 Burpees

15 Russian kettlebell swings

20 High knees / side

Rest 2 min 30 sec between rounds

Beginner

Strength:

Every 90 seconds for 18 minutes (4 sets):

5 Lateral step ups / side

15 Banded glute pull-throughs

8 Dumbbell narrow floor presses

Metabolic Conditioning:

Complete 4 rounds individually for times –

8 Burpees

15 Russian kettlebell swings

15 High knees / side

Rest 2 min 30 sec between rounds

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