FIT
WARM-UP
1:00 Row/Bike
Then, 2x
10 PVC Pass Throughs
10 PVC OHS
10 Push-Ups
10 Beat Swings
10 Thrusters
FIT
RUNNING CLOCK
15-12-9
Squat Snatch
Ring Dips
–Rest 3–
21-15-9
Thursters
Bar Facing Burpees
–Rest 3–
27-21-15-9
Toes To Rings Or Bar
Cals
D – choose weight, push ups
F – 75/55
P – 95/65, muscle up to ring dip
Anyone doing muscle ups into ring dips will do toes to rings.
COOL DOWN
1:00/side Psoas Stretch
1:00/side Seated Twist
BURN
WARM-UP
1:00 On Machine
Then, 2x
10 Mountain Climber With Twist
10 Russian Twists
10 Ball Slam
BURN
EMOM 10
1. Wood Chop Ball Slam
2. Grasshoppers With Hands On The Ball
–Rest 3:00–
EMOM 10
1. Ball Slam From Knees
2. Plank Ball Slam Pass
