8/7 WOD

"Threshold Sprint Intervals (Dumbbell Focus)

👟 Warm-Up (10–12 min)

3 Rounds:

20-sec Jump Rope or Jumping Jacks

10 Air Squats

8 DB Deadlifts (light)

8 DB Push Press

5 Burpees

⚙️ Prep: 1 Round at 50%, 1 Round at 75% effort of workout movements

⏱ Workout – 5 Rounds (Every 5 min, perform for time):

8 Dual DB Thrusters

10 DB Deadlifts

8 DB Renegade Rows (4/arm)

10 Jump Squats

5 Burpees

⏱ Rest the remainder of each 5-minute window.

💡 Goal: Work hard (85–90% effort), rest fully, and see if rounds stay consistent. Record each round time.

🧘 Cool Down (8–10 min)

Forward fold/ Pigeon

Wrist + lat stretch from rig

Deep squat hold