FIT
WARM UP
30 Jumping Jacks
10/side Fire Hydrants
10 Airplane Push-ups
10 Cossacks
10 Lunge & Twist
10 PVC Pass throughs
10 BTN Snatch Press + OHS emtpy bar
x2
STRENGTH
A) 3 Sets 7/side Front Rack Step Ups
B) 3 Sets 7 Back Squats
3 Sets Of Step Ups First Then Onto Back Squats
Work Up In Weight For The Step Ups, And Then Start The Back Squats Where You Leave Off From The Step Ups
WOD
AMRAP 8
3, 3 – 6, 6 – 9, 9 – etc
Squat snatch
Pull ups
Finisher
TABATA
Alt V Ups
Hollow Rock
D – choose weight
F – 75/55
P – 95/65
Short AMRAP meant to be quick. choose a pull up variation that will be fast transition, NO banded option, seated or ring row option only
Can power if unable to go into the squat or, power + OHS – should be light and snappy
COOL DOWN
1:00/side Couch Stretch
2:00 Frog
BURN
WARM UP
10 Inch Worms
10 Tinman
10 Up Downs
10 Hand Release Push Ups
5 Power Clean And Press
x2
SWEAT
A) AMRAPx12
7 Ring Rows
7 Hang Power Cleans
7 Strict Press
7 Burpees
B) Deadlift
5×2
