FIT
WARM UP
(8:00)
30 Jumping Jacks
10 Inchworm + Push up
20 Alternating V ups
10 Air Squats
10 Beat Swings
10/side Single Arm Press
5/side Windmill
10 Max Height Wall Balls
WOD
EMOM 12
Min 1 – 15 Dbl Db Push Press
Min 2 – 12 Pistols
Min 3 – 1 Rope Climb
–Rest 1–
AMRAP 7
14 Wall Balls
14 Toes To Bar
–REST 2–
5 Rounds
1 Wall Walk
5 Devils Press
7 Burpees
13 V Ups
D – choose weights, assist pistols with rings
F – 35s/20s, 20/14
P – 50s/35s, 30/20
COOL DOWN
1:00/side Couch Stretch
2:00 Frog
BURN
WARM UP
1:00 On Machines
10 Mountain Climbers With Twist
:30 Rig Squat Bottom Hold
10 Shoulder Rotations
10 Rdl
10 Push Press
10 Inch Worms + Shoulder Taps
SWEAT
SWEAT STEADY
AMRAPx30
10 Burpees
30 Deadlift
10 Cals
30 Squat Cleans
10 Burpees
30 Push Press
10 Cals
30 Snatch
10 Burpees
30 Ring Rows
10 Cals
30 Kb Swings
10 Burpees
30 S.A Devils Press
10 Cals
30 S.A. Thrusters
