FIT
WARM-UP
30 Jumping Jacks
5e Bull Dogs
10 Banded Squats
10/side Banded Side Steps
10/side SA KB Swings
10/side SA Seated KB Press (Floor)
5 Knee Jumps OR 10 Tuck Jumps
FIT
STRENGTH
Front Squat
5-5-5-5-ME
55-75% for 7s
ME set at 80%
WOD
AMRAP 10
15 KB Swings
10 SA Front Squats
5 Strict Handstand Push Ups
D – choose weight
F – 50/35
P – 70/50, 2″/1″ deficit
COOL DOWN
1:00/side Couch Stretch
2:00 Frog Stretch
WARM-UP
:30 of Each
High Knees
Tin Man
Marching Planks
Air Squats
x3
BURN
4 Sets:
10/side Banded Kickbacks
15 Banded Hamstring Curls
15/side Banded Fire Hydrants
AMRAP 15
20 Side To Side Plate Jumps
10 Plate Squats
20 Plate To Overhead
