Welcome to the Chuck-Fit WOD!

AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions
10 salmon ladder pull-ups–you may substitute regular pull-ups

Main Workout:

5 rounds 60 sec rest between rounds
120 sec plank
30 sec crunch
30 sec bicycle
30 sec penguin
30 sec Russian twist (Men use a medicine ball)
30 sec side plank right
30 sec side plank left
30 sec straight leg raises
120 sec plank

60 minutes of cardio at medium to harder effort

Enjoy!

Coach Charlie