FIT
WARM UP
15 Calories
10 Inchworm + Push up
30sec Passive Hang
10 Beat Swings
10 Shoulder Rolls
10 Goodmornings
10 Strict Press
10 Clean Pulls
10 Hang Power Cleans
10 Broad Jumps
WOD
21-15-9
Cals
Dips
Power cleans
–Rest 2–
25 Shoulder To Overhead
25 Toes To Bar
200m Farmer Carry
25 Toes To Bar
25 Shoulder To Overhead
–Rest 2–
4 Rounds
10/8 Cals
50ft Handstand Walk / 20 Hs/plank Shoulder Taps
20 Jump Squats
D – choose weight
F – 95/65, 35s/20s
P – 135/95, 50s/35s
COOL DOWN
90sec/side Lizard Pose
90sec/side Dragon
BURN
WARM UP
10 Calories
10 Inch Worms
10 Lunge And Reach
10 Each Side Single Arm Thrusters
10 Step Ups Or Box Jumps
10 Up Downs
SWEAT
A. Every 3:00 x4
10 Devils Press
50 Skips
–Rest 2:00–
Every 3:00 x4
20 Db Snatch
10 Burpee Box Jump Overs
B. 4 sets
8 /side Bear Crawl Shoulder Taps
16 Boat Pose Foot Taps
