FIT
WARM UP
15 Calories
10 Lunge & Twist
30sec Hang
10 Scap Pull ups
30sec Handstand / Plank
10 HS / Plank Shoulder Taps
10 Strict Press (Bar)
20 Jump Squats
10 Calorie Sprint
WOD
4 Rounds
5 D Ball Lunge Lunge Squats (Shoulder)
10 Strict Handstand Push Ups
10 Strict Pull Ups
–Rest 2–
5 Rounds
12/10 Cals
12 Burpee + D Ball Over Shoulder
–Rest 2–
4 Rounds
20 Jump Squats
20 Sit Ups
20 Push Press
D – choose weights
F – 80/60, 75/55
P – 100/70, 95/65
COOL DOWN
90sec/side Lizard Pose
90sec/side Dragon
BURN
SWEAT
A. AMRAP 3:00 x 5
3 Burpee To Target
6 Box Jumps
9 Wallballs
*REST 1:00 between AMRAPs*
B. 4 Sets
10/side Oblique Sit Ups
10 Tuck Ups
10 Low Plank Knee To Elbow
