FIT
WARM-UP
1:00 Bike/Row
10 Tin Mans
10 Floor Sweeps
10 DB Deadlifts
10 DB Upright Rows
10 DB Presses
5/side DB Windmills
10 Broad Jumps
FIT
WOD
“Lumberjack 20”
20 Deadlifts (275/185)
400m Row/15 Cal Bike
20 KB Swings (70/50)
400m Row/15 Cal Bike
20 Overhead Squats (115/75)
400m Row/15 Cal Bike
20 Burpees
400m Row/15 Cal Bike
20 Chest-to-Bar Pull-Ups
400m Row/15 Cal Bike
20 Box Jumps
400m Row/15 Cal Bike
*20 Squat Cleans (115/75)
400m Row/15 Cal Bike
D- Choose weights
F/P – as written
*Usually done as DB Squat Cleans, but this is your last chance to use the barbell at the gym for a while
COOL DOWN
1:00/side Seated Twist
1:00/side Standing Hamstring
BURN
WARM-UP
1:00 Bike/Row
10 Tin Mans
10 Floor Sweeps
10 DB Deadlifts
10 DB Upright Rows
10 DB Presses
5/side DB Windmills
10 Broad Jumps
BURN
12 Days of BURN
1 Manmaker
2 Thrusters
3 Push Ups
4 Deadlifts
5 Burpee Box Jumps
6 Db Snatch
7 V Ups
8 Devils Press
9 Jump Lunge
10 Push Press
11 Lateral Jumps
12 Cals
