FIT
WARM-UP
:30 Jumping Jacks
:30 Bootstrappers
:30 Push-Ups
:30 Step Ups
:30 Plank OR HS Hold
x3
FIT
STRENGTH
Halting deadlift
7-7-7-7-7
Pause for 2sec at the knees on the way up. Work up in weight across your sets.
WOD
5 Rounds
3 D Ball Over Shoulder
9 Strict Handstand Push Ups
12 Box Jumps
D – choose weight, pike push ups
F – 100/70, 24/20
P – 150/100, 2″/1″ deficit, 30/24
COOL DOWN
1:00/side Calf Stretch
1:00/side Standing Hamstring
BURN
WARM-UP
:30 Of Each
Butt Kickers
Banded Side Steps
Strict Press
Deadlift
X3
BURN
EMOM 15:00
Min 1. Split Squats With DBs In Farmers Carry
Min 2. DBL DB Romanian Deadlift
Min 3. Glute Bridge With DB on Hips
**This is for quality not quantity**
AMRAP 12:00Ê
20 Push Press
10 Burpee Box Jumps
15 Cals or 10 Cals If On Bike
