FIT
ÊWARM-UP
1:00 Skipping
Then, 2x
10 Mountain Climber w Twist
10 Push Ups
10 Scap Push Ups
10 Beat Swings / V-Ups
10 Jump Squats
FIT
STRENGTH/SKILL
EMOM 12
Min 1 – 1-8 Muscle Ups / 20 KB or DB Swings
Min 2 – 20 Wall Balls / Med Ball or DB Thrusters
Min 3 – Rest
The first minute is a skill minute…
can be bar or ring,
can be jumping mu for those capable,
or pull ups or dips.
WOD
4 Rounds
50 Double Unders
20 Toes To Bar / V ups
20 Burpees
Rest 2 Between Rounds
CLICK HERE FOR “CHASE THE COACH”
COOL DOWN
1:00 Passive Hang
1:00/side Sleeper Stretch
BURN
WARM-UP
20 High Knees
20 Butt Kickers
12 Mountain Climbers
12 Floor Sweepers
12 Air Squat
X2
BURN
30 Burpee Over Object (4:00 Cap)
Immediately Into…
AMRAP 10
10 KB Snatch
10 KB Goblet Squat
10 Alt V-ups
3 Sets:
15/side Straight Leg Hovers
8/side Step Ups
