FIT
WARM-UP
30 Running Mountain Climbers
10 Slow Mountain Climbers
10 Bootstrappers w Twist
10 Kang Squats
10 Shoulder Rolls
10 Open-Palm DB RDLs
:30 Hollow Hold
:30 Superman Hold
10 Max Height Jump Squats
FIT
STRENGTH
Front Squat
3-3-3-3-ME
60-80% for 3s
ME set at 85%
WOD
4 Rounds
10 D Ball Deadlifts
20 SA DB Squat Cleans
30 Grasshoppers
D – choose weights
F – 100/70, 35/20
P – 150/100, 50/35
COOL DOWN
1:00/side Pigeon
WARM-UP
30 Plate Hops
10 Hand Realease Push Ups
10 Bicycles
10 Light Curl And Press
10 Tin Man
10 Deadlifts
x2
BURN
A.Ê EMOM 15
1.Ê 15 DB Snatch
2.Ê 7-10 Burpee Over DB
3.Ê Russian Twists With DB
B.Ê 4 Sets
20 Tri Pull Down
20 Band Pull Aparts
10/side Banded Press or DB Strict Press
