FIT
ÊWARM-UP
1:00 Bike/Row (Steady)
10/side Shoulder Rotations
:30 Passive Hang
10 Beat Swings
15 Marching Planks
10 Alt Bird Dogs
10 Strict Press
:45 Bike/Row (80% Effort)
FIT
STRENGTH
Press
3-3
Push Press
3-3-ME
Increase weight on the press.
PP – 75-80-85%
WOD
AMRAP 14
15/12 Cals
5 Strict Handstand Push Ups
10 Dips
15 Push Ups
20 Toes To Bar
*Modify Hspu To Get Full Range Of Motion
Performance Can Add Deficit (2″/1″)
COOL DOWN
1:00 Passive Hang
1:00/side Sleeper Stretch
BURN
WARM-UP
1:00 On Machine
10 Bootstrappers
10/side Strict Press
10 Floor Sweepers
10 Sit Ups
10 Hollow Rocks
20 Lateral Hops
BURN
A.Ê AMRAP 6:00
Buy-in:Ê 50 Skips
Then, in remaining time:
45 Air Squats
15 SA Thrusters
–REST 3:00–
AMRAP 6:00
Buy-in:Ê 50 Skips
Then, in remaining time:
45 Air Squats
15 SA Devils Press
B.Ê Core Blast
50 V-ups
50 Ab Mat Sit Ups
50 Hollow Rocks
:50 Plank
