FIT
WARM UP
1:00 Cardio
10 Push ups
20 Plank Shoulder Taps
3 Rope Pulls
10/10 Box Step ups
10 Strict Press
10 Broad Jumps
STRENGTH
18:00
3-4 Sets
Skill: Rope Climb
D – Practice Foot Lock From Box And Max Effort Rope Hangs
F – Practice Foot Lock Efficiency
P – Rope Climb From Seated
Skill: HSPU
D – Around The World In Pike + 5 Seated Db Press
F – 5 Deficit Pike Push Ups Or SHSPU
P – Build To A Max Height Deficit SHSPU
Skill: D Ball Over Shoulder
D/F – 3 Reps With Heavier Ball When Appropriate
P – 3-5 Tng Reps
WOD
2 Rounds
15 Cals
35 Box Jumps
35 Shoulder To Overhead
15 Cals
D – choose weight
F – 95/65
P – 135/95
COOL DOWN
1:00/side Doorway Stretch
1:00/side Sleeper Stretch
1:00 Childs Pose With Shoulder Variation
BURN
WARM UP
30 Jumping Jacks
:30 Squat Bottom Hold, Holding Rig
10 In And Out Squats
10 Shoulder Rotations
10 Push Ups With Hands On Bench
30 Lateral Hops
SWEAT
(A) AMRAP 7
50 Grasshoppers
10 Sumo Squats With Kb
50 Skips
–REST 1:00–
(B) AMRAP 7
50 Grasshoppers
10 Sumodeadlifts
50 Toe Taps
(C) Bench Press
5 – 5 – 5 – 5
