FIT
WARM UP
4 Corners
Corner 1 – 10 Air Squats + 10 Push Ups
Lunge To Next Station
Corner 2 – 30 Jumping Jacks
Bear Crawl To Next Station
Corner 3 / Rig – 10 Beat Swings + 10 Scap Pull Ups
Tin Man To Next Station
Corner 4 – Burpees
STRENGTH/SKILL
SKILLS!
15:00 Just Have Fun
3-4 Rounds
1-2 Rope Climbs, Have Fun With Learning To Climb, Foot Work, Legless, L-sit For Fun!
1 Length Heaviest Sled Push You Can Do, Work Up In Rounds And See What You Can Push!
Ring Work – 5-8 Ring Dips, Or Can Work On Muscle Up Transitions!
WOD
4 Rounds
11 Back Squats
22 Back Rack Lunges
11 Plank Push Up Shoulder Taps
–Rest 1:30 Between Rounds–
D – choose weight
F – 9565
P – 135/95
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
SWEAT STEADY
Every 5:00 x5
15 Cal Bike
20 Alt Rev Lunge With Goblet Kb
20 Kb Swings
15 Cal Bike
*If Longer Then 1.30 Rest Add 5 Cals To Bike
3 Sets
10 Tuck Ups
10 Side Plank Crunch Each Side
