FIT
WARM UP
1:00 Bike / Row
10 Bootstrappers
10 Good Mornings
10 Alternating Db Snatch
10/side Single Arm Press
5/side Windmills
10 Ball Slams
STRENGTH
Deadlift
10-8-6-4
Work up in weight based on feel.
WOD
3x
AMRAP 4
8 Power Snatch
6 Cals
8 Wood Chop Ball Slams
REST 2
*Restart AMRAP each time
D – choose weight
F – 95/65
P – 115/75
COOL DOWN
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
WARM UP
Tabata
1. Lateral Hops
2. Air Squats
Then…
10 Tin Man
10 Floor Sweepers
10 Good Mornings
SWEAT
15 Min Cap
5 Rounds
12 Db Thrusters
100 Skips
Rest 1:00
4 Sets
20 DB RDL
30 Seated Hip Abductions
10 Pistols To Plate Stack
**Scale Is Start Seated And Stand With One Leg
