FIT
WARM UP
50 Skips / Hops
10 Bootstrappers
10 Inchworm + Push Up
10/side Single Arm Thruster + Windmill
10 Sit-Ups
x2
WORK IT WEDNESDAY
Ê5 Rounds
8 Lungesters
14 Toes To Bar
–REST 3–
5 Rounds
50 Double Unders
15 RDL
15 Hand Release Push Ups
–REST 3–
5 Rounds
20 Cals
18 KB Swings
D – choose weight
F – 95/65
P – 135/95
First part – lungesters will be slower, T2B option should be quicker to get back to the bar
Second part – RDL is meant to be lighter, shouldnt need to break that up, maybe later into 4/5th round into 2 sets.
DU – sub for 75 singles
D – choose weight you can do KB swings un broken
F – 35/25
P – 50/35
COOL DOWN
1:00/side Calf Stretch
1:00/side Standing Hamstring
BURN
WARM UP
1:00 On Machine
10 Floor Sweepers
10 Tin Man
10 Mountain Climber
10 Air Squats
x2
SWEAT STEADY
AMRAPx5
21 cals
21 DB snatch
–rest 1:00–
AMRAPx5
15 cals
15 wallballs
–rest 1:00–
AMRAPx5
9 cals
9 kb swings
4 Sets
10 sumo SLOW squats with KB
10 e/s single leg deadlift with KB
