FIT
WARM-UP
:30 Jumping Jacks
:30 Hang
:30 Push-Ups
:30 Air Squats
:30 Plank
:30 Step-Ups
x3
FIT
RUNNING CLOCK
AMRAP 5
5 Burpee Box Jumps
5 Bar Muscle Ups
At 5:00
5:00 to Establish 3 Rm Tng Power Clean
–REST 3–
4 Rounds
10 Weighted Step Ups
30 Sit Ups
D – ring rows + push ups
F – pull ups + push ups
*Same db weight as below
–REST 3–
For Time:
50 DB Thrusters
D – choose weight
F – 35s/20s
P – 50s/35s
COOL DOWN
1:00/side Couch Stretch
2:00 Frog
BURN
WARM-UP
:30 of Each
High Knees
Tin Man
Marching Planks
Air Squats
x3
BURN
21-15-9
DB Deadlifts
Box Jumps
Push ups
15-12-9
DB Hang Squat clean
Box jumps
Push ups
9-6-3
DB Push Press
Box jumps
Push ups
