FIT
WARM UP
10/side Ankle Rotations
10/side Hip Rotations
200m Run
10/side Shoulder Rotations
10 Scap Push ups
10 Slow Eccentric Push ups
10/side Lunge & Twist
10 Air Squats
3 Rope Pulls
15 Jump Squats
STRENGTH
A. E2M x4
7 Pause Bench Press
B. 8:00 Continuous:
1 Rope Climb
10 Dbl Kb Front Rack Lunges
D – 2 rope pulls
F – Practice foot lock
P – Legless + 1 foot lock
WOD
AMRAP 12
200m Run
20 Wall Balls
10 Burpees
D – choose weight
F – 20/14
P – 30/20
COOL DOWN
2:00/side Couch Stretch
1:00/side Seated Twist
BURN
WARM UP
30 Jumping Jacks
10 Mountain Climbers
10 Bootstrappers
10 Air Squats
10 Straight Leg Roll Ups
20 Plank Shoulder Taps
SWEAT
A. AMRAP 5
20 Air Squats
15 Vups
10 Push Ups
–Rest 2:00–
AMRAP 5
30 Grasshoppers
20 Reverse Lunges
10 Sit Ups
B. 4 Sets
30 Banded Goodmornings
10 Each Side Banded Step Ups
