FIT
WARM UP
30 Jumping Jacks
10 Tin Mans
10 Floor Sweeps
10 Lunges
10 Good Mornings
:30 active hang
10 beat swings
15 Tuck Jumps
STRENGTH
Deadlift
5 – 5 – 3 – 3 – 1 – 1
WOD
Ê4 Rounds, Each For Time
15/12 Cal Sprint
15 Pull Ups
5 D Ball Over Shoulder
–REST 1:00, 2:00, 3:00–
D – choose weight
F – 100/70
P – 150/100
no banded pull ups, ring rows or seated
COOL DOWN
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
WARM UP
1:00 On Machine
10 Bootstrappers
10 Air Squats
:30 Plank
:30 Shoulder Taps
10 RDL
SWEAT
EMOMx16
1. 10 Thrusters
2. 10-13 Cals
3. 15 Deadlifts
4. :45 Plank
Emomx9
1. :30 Hollow Hold
2. :30 Flutter Kicks
3. :30 Sit Ups
