FIT
WARM UP
:30 of Each
Jumping Jacks
Plank
Hollow Rocks
Strict Press
Broad Jumps
x3
STRENGTH/SKILL
Push Press
10-8-6-4
Work up in weight based on feel.
WOD
AMRAP 14
5 D Ball Over Shoulder
10 Kb Swings
15 Wall Balls
D – Choose Weights
F – 100/70 (35/25) (20/14)
P – 150/100 (50/35) (20/14)
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM UP
30 Jumping Jacks
10 Inch Worms
10 Bootstrappers
5 Power Clean And Push Press
10 Squats
5 Jump Squats
SWEAT STEADY
AMRAPx8
12 Goblet Squats with Kb
12 Kb Swings
12 Jump Squats
12 Kb Push Press with Kb
–Rest 2:00–
Emomx12
1. :30 Burpees
2. :30 Hang Clean And Jerk
3. :30 Dealifts
–Rest 2:00–
Amrapx8
12 Weighted Step Ups To
Plate Stack (Kb Or Dbs)
3 Rope Pulls Or 10 Ring Rows
1:00 Wall Sit
