FIT
WARM UP
Start with Pizza TAG! 🙂
30 Jumping Jacks
10 Tin Mans
10 Floor Sweeps
10 Lunge & Twist
10 Goodmornings
10 Hang Cleans
10 Front Squats
10 Tuck Jumps
STRENGTH/SKILL
5 Sets
4 Pause Bench Press
Ss – 15 Banded Tricep Extensions
30sec Isometric Bent Over Row Hold
Work up in weight for the bench press. :01 pause at the chest to lose momentum.
The isometric hold should be light to hit the full 30sec.
WOD
For Time
50 Hang Squat Cleans
100 Pistols
50 Push Press
100 Sit Ups
Break everything up however you want.
All about strategy here!
D – choose weight
F – 95/65
P – 135/95
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM UP
30 High Knee
30 Butt Kickers
10 Bootstrappers
10 Straight Sit Ups
10 Lunge And Twist
SWEAT STEADY
EMOMx30
1. 15 DBL DB Thrusters
2. 20-30 Sit Ups
3. 20 DBL DB Back Step Lunges
4. 20 DBL DB Deadlifts
5. Rest
