FIT
WARM UP
15 Calories
10 Mountain Climber with a Twist
10 Lunge and Reach
10 Shoulder Rolls
10 Back Squats
10/side Windmills
10 HR Push ups
20 Jumping Lunges
STRENGTH
(A) Front Rack Lunge
2x 10 alternating
(B) Back Squat
4-3-2
Work up in weight for each lift.
WOD
For Time
50/40 Cals
50 Alt Db Snatch
50 Db Chest Press
50 Dbl Db Front Squats
50/40 Cals
D – choose weight
F – 35/20
P – 50/35
COOL DOWN
10/10 Quadruped Hip Rotations
1:00/side 90/90 Contract/relax
BURN
WARM UP
Ê1:00 On Machine
10 Hand Release Push Ups
10 Lunge And Reach
10 Air Squats
10 Tin Man
x2
SWEAT
(A) Every 2:00×6
10 Calories
10 Ring Rows
(B) 5 Sets
4 Back Squat
15/side Banded Fire Hydrants
