FIT
WARM-UP
30 Jumping Jacks
10 Tin Mans
10 Floor Sweeps
10 Lunge & Twist
10 Goodmornings
10 Hang Cleans
10 Front Squats
10 Tuck Jumps
FIT
STRENGTH
Barbell
5 Sets
4 Hand Release Deadlifts
4/side Single Leg Box Or Broad Jumps
No Barbell
12:00 Continuous
10 Alternating Bird Dogs From Bear Crawl Position
20 Walking Deadlifts
20sec Side Plank
10 Straight Leg Reverse Crunch
Hand release means open your grip when the bar gets to the floor before starting the next rep (no tng).
Work up in weight.
The bear crawl position is hands and knees then lifting your knees a few inches off the ground.
WOD
For Time
50 hang squat cleans
100 pistols
50 push press
100 sit ups
*Break everything up however you want*
D – choose weight
F – 95/65
P – 135/95
OR Dbl DBs/KBs
COOL DOWN
1:00/side Pigeon
1:00/side Cossack
BURN
WARM-UP
30 Jumping Jacks
10 Tin Mans
10 Floor Sweeps
10 Lunge & Twist
10/side Single Leg Deadlifts
10/side Upright Row
10 Push Ups
10 Goblet Jump Squats
BURN
(A) EMOM 20
1. SA Clean and Jerk
2. Burpee Over DB
3. Plank Pull Thru
4. Rest
(B) 4 Sets:
10 Deadbugs
20 Russian Twist
30 Hollow Rocks
40 Flutter Kicks
