December 21st, 2022

FIT

WARM UP

12 Cals
10 PVC Pass Throughs
10 Lunge and Reach w PVC
10 Beat Swings
10 Hang Cleans
10 Push Press
12 Cals

WORK IT WEDNESDAY

5:00 Bike/row For Calories

–Rest 2–

2 Rounds
20 Front Rack Lunges
18 Toes To Bar
16 Power Cleans

–Rest 2–

2 Rounds
10 Overhead Lunges
9 Muscle Ups (Choose Ring Or Bar)
8 Devils Press

–Rest 2–

5:00 Bike/row For Calories

D – choose weight, ring rows
F – 75/55, pull ups (35/25)
P – 95/65 (50/35)

COOL DOWN

1:00/side Cossack Stretch
1:00/side Pigeon Stretch

BURN

WARM UP

250m Row
10 Step Ups
10 Cossacks
10 Straight Leg Sit Ups
5 Ball Slams

SWEAT

AMRAPx15
500m Row
20 Ball Slams
10 Burpee Box Jumps

Core
4 Sets
10 Woodchop Ball Slams
10 Deadbugs With Ball
10 Each Side Plank Ball Roll Through

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