FIT
WARM UP
:30 Of Each Movement X 3
Jumping Jacks
Push Ups
Kb Swings
Jump Lunges
WORK IT WEDNESDAY
EMOM x 12
18 – 24 Kb Swings
8-12 Burpees
18 – 20 Wall Balls
*D – aiming for :45 work or 18/8/18
F – aiming for 20/10/20
P – aiming for 24/12/20
(REPS above)
Weight
D – choose so they can maintain reps
F – 35/25 (20/14)
P – 50/35 (20/14)
–Rest 2:00–
AMRAP 12
6 D Ball Over Shoulder
9 Toes To Bar
12 Thrusters
D – choose a weight they can move consistently through the 12 min
F – 100/70 (95/65)
P – 150/100 (115/75)
–REST 2:00–
4 Rounds
24 KB Sumo Deadlift High Pull
48 Double Unders
same weight as part A
COOL DOWN
1:00 Seated Forward Fold
1:00/side Standing Calf Stretch
BURN
SWEAT
AMRAPx15
11 Cals
14 Dbl DB Push Press
14 Burpee Box Jumps
Close Grip Bench Press
10-8-6-4
