FIT
WARM UP
50 Skips / Toe Taps / Hops
10 Air Plane Push-ups
10 Air Squats
10 Bootstrappers
10/side Press
5/side Windmill
STRENGTH
Front Squat
5-5-3-3-1-1
Work up in weight on barbell.
WOD
21-15-9-15-21
Thrusters
Burpees
D – choose weight
F – 95/65
P – 115/75
COOL DOWN
1:00/side Couch Stretch
2:00 Frog
BURN
WARM UP
4 Sets
:10 Slow Bike
:20 Fast
Then…
10 Lunge And Twist
10 Up Downs
5 Windmill Each Side
5 Db Snatch E/s
10 Step Ups Or Box Jumps
SWEAT STEADY
Every 8:00 x4
12 Knee Ups Or 20 Vups
15 Burpee Box Jumps
20 Alt Db Snatch
30 Cal Bike
**aim for 1 mins rest
