FIT
WARM UP
1:00 Row / Bike
10 Mountain Climber w Twist
10 Bootstrappers
10 Front Squats
10 Strict Press
:30 Passive Hang
:30 Row / Bike Fast
STRENGTH
ÊFront Squat
10-8-6-4
Work up in weight based on feel. Good position from start to finish!
WOD
Ê100 Thrusters (light)
* Every Break = 3 Burpees + 5 Jump Squats
D – choose weight *can do a set of 20 UB to start
F – 75/55
P – 95/65
COOL DOWN
1:00/side Couch Stretch
2:00 Frog Stretch
BURN
WARM UP
1:00 On Machine
10 Lunge And Twist
10 Floor Sweepers
10 Strict Press E/s
10 Deadlifts
x2
SWEAT STEADY
A) EMOMx16
1. 8-10 Cal Bike
2. Walking Lunge
3. 5 Devils Press
4. Rest
B) Deadlift
1 – 1 – 1 – 1 – 1
