FIT
WARM UP
15 Calories
5e Bull Dogs
30sec Passive Hang
10 Scapulas Pull ups
10 PVC OHS (31X1)
30sec D Ball Hold
15 Calories
STRENGTH
Overhead Squat
5-5-5-5-5
Tempo 31X1
Practice range of motion and work up in weight as appropriate.
WOD
7 Rounds
10/8 Cals
8 Pull Ups
4 D Ball Over Shoulder
D – choose weight
F – 35/20
P – 50/35
COOL DOWN
2:00/side Couch Stretch
2:00 Internal Hip Rotations From Squat Bottom
BURN
WARM UP
1:00 On Machine
10 Lunge And Reach
10 Air Squats
10 Kb Swings
10 Straight Leg Sit UpsÊ
SWEAT
(A) EMOMx15
1. Kb Clean To Lunge To Press
2. Wall Sit With Kb
3. 30 Flutter Kicks
(B) Back Squat
5×5
