FIT
WARM-UP
1:00 Bike/Row
10 Mountain Climber w Twist
10 Bootstrappers
10 Lunge and Reach
Then 2x
5/side SL Deadlift
5/side SA Upright Row
5/side SA Front Squat
5/side SA Press
Then
:30 Passive Hang
10 Scap Pull-Ups
10 Burpees
FIT
RUNNING CLOCK
For Time (Cap 25:00)
15/12 Cals
20 Deadlifts
15/12 Cals
20 Power Cleans
15/12 Cals
20 Front Squats
15/12 Cals
20 Shoulder To Overhead
15/12 Cals
20 Front Rack Lunges
15/12 Cals
20 Bar Muscle Ups
D – Choose Weight, 15 Ring Rows + 15 Push Ups For Bmu
F – 95/65, 10 Pull Ups + 20 Push Ups For Bmu
P – 155/105
At 30:00
Complete The Following:
50 Hollow Rocks
40 Sit Ups
30 Alternating V Ups
20 Bird Dogs
10 Superman
COOL DOWN
1:00/side Couch Stretch
2:00 Frog
BURN
WARM-UP
1:00 On Machine
10 Lunge And Twist
10 Inch Worm
10 S.a Clean And Strict Press
10 Up Downs
BURN
AMRAP 4:00 x 4
21 Db Clean And Jerks
21 Db Facing Burpees
Rest 2:00 Between
