FIT

STRENGTH
E:90 x 8
5 Sumo Deadlifts
+ 1-2 Rope Climbs

WOD
For Time
100 Air Squats
18/15 Cal Bike
100 Bicycle Crunches
18/15 Cal Bike
100 DB Shoulder to Overhead
18/15 Cal Bike

D – choose
F – 35/20s
P – 50/35’s

BURN

Sweat
:40 on :20 off x15
Alt Between:
1. Slam Balls
2. Bike Cals *NO ROWER
3. Plate Hops OR Bench Hop Overs

STRENGTH
4 Sets
2:00 Continuous Banded Side Step
20 Boat Pose Toe Taps with Slam Ball
Squeezed Between Thighs *think adduction*