FIT
WARM-UP
50 Skips / Toe Taps / Hops
10 Push-Ups
10 Renegade Rows
10 Air Squats
10/side Press
5/side Windmill
50 Skips
FIT
STRENGTH/SKILL
FAMILY DAY
EMOM 16
Min 1 – 40sec Bicep Curls
Min 2 – 40sec Body Rows Or Bent Over Rows
Min 3 – 40sec Lat Pull Downs Or Hollow Plate/weight Pull Overs
Min 4 – 40sec Stiff Leg Deadlifts
Some back and bi functional bodybuilding for your Family Day 🙂
WOD
AMRAP 15
1 Man Maker*
20 Air Squats
20 Alternating V Ups
20 Single Arm Snatch
50 Double Unders
+1 man maker each round
Man maker = push up + row + row + squat clean thruster
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM-UP
BURN
