FIT
WARM-UP
1:00 Bike/Row
10 Tin Mans
10 Floor Sweeps
10 DB Deadlifts
10 DB Upright Rows
10 DB Presses
5/side DB Windmills
10 Ground-to-Overhead w Wall Ball
10 Broad Jumps
FIT
STRENGTH
Halting Deadlift
3-3-3-3-3
Pause for 2sec at the knees on the way up. Work up in weight across your sets.
WOD
3x, Each For Time:
20 DBL DB Snatch
20 Wall Balls
20/16 Cals
REST 2
D – choose weight
F – 35s/20s, 20/14
P – 50s/35s, 30/20
COOL DOWN
1:00/side Seated Twist
1:00/side Standing Hamstring
BURN
WARM-UP
2:00 On Machine
Then, 2x
10 Mountain Climber w Twist
10 Russian Twists
10 Straight Leg Deadlift With KB
10 Jump Squats
BURN
5 Sets:
8/side Goblet Rear Foot Elevated Split Squat
16 Romanian Deadlift w KB
8/side Back Step Lunge
Every 4:00 x 4
40 Grasshoppers
30 Wall Balls
20 KB Swings
