FIT
WARM UP
1:00 Skipping
10 Hollow Rocks
30sec Passive Hang
10 Beat Swings
30sec HS / Plank Hold
10 Shoulder Taps (HS/Plank)
10 Lunge and Twist
10 Air Squats
10 Jump Squats
STRENGTH
18:00
3-4 Sets
Skill: TTB
D – 5x [Beat Swing + Knees To Chest]
F – 10-20 TTB
P – 10 Sweeping TTB + 10 Scoop TTB
Skill: HS WALK
D – Shoulder Taps Or Hs Hold Practice
F – Mini Walks With Wall Or Human Spotter
P – Hs Walk Around Foam Rollers
Skill: Pistol
D – 5/side Step Ups (+ Weight)
F – 5/side Pistols Assist If Needed
P – 5/side Tempo 31×1
WOD
6x, Each Round For Time
50 Double Unders
15 V Ups
15 Ball Slams
–Rest 45sec–
These should be sprint rounds.
D – 75 single unders
F – 30/20
P – 50/35
COOL DOWN
1:00/side Sleeper Stretch
1:00/side Doorway Stretch
1:00/side Shoulder Cross Flexion
BURN
WARM UP
10 Lunge And Reach
10 Shoulder Rotations
:30 Each Side Pec Stretch On Rig
10 Straight Leg Sit Ups
10 Hollow Rocks
10 Burpees
SWEAT
(A) AMRAPx15
15 Hand Release Push Ups
30 KB Swings
15 Vups
(B) 3 Sets
12 Banded Face Pull
12 Reverse Fly (Light DB or Plates)
12 Lateral Raise
