FIT
WORK IT WEDNESDAY
3:00 TO COMPLETE EACH:
A) 12 DEVILS PRESS
12 DB FRONT SQUATS
B) 10 DEVILS PRESS
10 DB FRONT SQUATS
C) 8 DEVILS PRESS
8 DB FRONT SQUATS
THE REST IS HOW MUCH TIME YOU HAVE LEFT IN EACH
D – CHOOSE
F – 35 / 20s
P – 50 / 35s
–REST 2:00–
10 – 1
DEADLIFT
KB SNATCH
D – CHOOSE A WEIGHT YOU CAN DO THE 10’S UB BUT WITH CHALLENGE
F – 135/95 ….. (50/35)
P – 185/125 (70/50)
–REST 2:00–
2 ROUNDS OF
12 – 9 – 6
BURPEE BOX JUMP
TOES TO BAR
COOL DOWN
1:00 Seated Forward Fold
1:00/side Standing Calf Stretch
1:00/side 90/90 Fold
BURN
SWEAT
AMRAPX16
18 CAL BIKE OR SKI
9 BURPEE DEADLIFTS
9 BACK SQUATS (WITH BAR)
STRENGTH
4 SETS
100FT FARMERS CARRY
10 SINGLE ARM ROW
