FIT
WARM-UP
8:00
30 Jumping Jacks
10 Mountain Climbers w Twist
10 Plank Shoulder Taps
10 Bootstrappers
10 Air Squat w Twist
5 Burpee Broad/Tuck Jump
FIT
STRENGTH/SKILL
Barbell
5 Sets:
3 Front Squats
SS – 5 Back Squats
No Barbell
15:00 Continuous:
8/side Single Arm Front Squats
10 Cossacks
20 Plank Pull Throughs
30sec High Knee Marching While Holding Front Rack or Goblet
Work up in weight for the squats. Rack the bar after FSQ and go right into the BSQ.
The continuous work is focused on leg and core strength. Move slow and intentional for 15:00.
WOD
27-21-15-12-9-6-3
Front Squats
Bar Facing Burpees
Time cap = 16:00
D – choose weight
F – 95/65
P – 135/95
*OR dumbbells
COOL DOWN
1:00/side Couch Stretch
2:00 Frog Stretch
BURN
WARM-UP
20 High Knees
20 Butt Kickers
12 Lunge And Reach
12 Floor Sweepers
12 Straight Leg Sit Ups
12 Hand Release Push Ups
BURN
(A) 4 Sets:
8/side Front Foot Elevated Reverse Lunge
8 Stiff Leg Deadlift
8 KB/DB Swings / Ball Slams
(B) AMRAP 12:00
6 Front Rack Lunges
12 Weighted Sit Ups
24 Push Press
