FIT
WARM UP
1:00 Cardio
10 Mountain Climber w Twist
10/10 Step Ups
30sec Passive Hang
10 Scap Pull ups
10 Front Squats
10 Strict Press
10 Cal SPRINT
STRENGTH
4 Sets
5 Thrusters From Rack
10 D Ball Step Ups
Accumulate 20sec L Hang
Work up in weight for the thrusters.
WOD
AMRAP 20
20/16 Cals
10 Dbl Kb Snatch
20 Toes To Bar
10 Dbl Kb Front Squats
D – choose weight
F – 25s/15s
P – 50s/35s
COOL DOWN
10/10 quadruped hip rotations
1:00/side 90/90 contract/relax
BURN
WARM UP
1:00 On Machine
10 Lunge And Reach
10 Tin Man
10 Air Squats
10 Strict Press
10 Db Swings
SWEAT
AMRAP 12
40 Alt Db Snatch
20 Cals
40 No Weight Lunges
4 Sets
6 Barbell Back Squats
12 Db Straight Leg Deadlifts
