December 1, 2020

FIT

WARM-UP

30 Jumping Jacks
5e Bull Dogs
10 Bird Dogs
10 Banded Squats
10/side Banded Side Steps
10/side SA KB Press
5/side KB Windmills
10 Max Height Wall Ball Toss

FIT

STRENGTH

Front Squat
7-7-7-7-ME

50-70% for 7s
ME set at 75%

WOD

4x, Each For Time:
18 Wall Balls
12 Burpee Over Ball
18 KB Snatch

REST 2 between rounds

D – choose weight
F – 20/14, 35/20
P – 30/20, 50/35

COOL DOWN

1:00/side Pigeon

WARM-UP

:30 of Each
High Knees
Tin Man
Marching Planks
Air Squats
x3

BURN

4 sets
Ò21Ós Bicep Curl (7 Bottom Half, 7 Top Half, 7 Full)
10 Floor Press With Glue Bridge
10/side Bent Over Row

Then
50-40-30-20-10
Wall Balls
Sit Ups

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!