FIT
WARM-UP
30 Jumping Jacks
5e Bull Dogs
10 Scap Push-ups
10 Airplane Push-Ups
10 Goodmornings
10 Strict Press
10 Jump Squats
FIT
STRENGTH
Barbell
Front Squat + Jerk
5-5-3-3-1-1
Non Barbell
3 Sets
10 Cossacks
7 Rear Foot Elevated Split Squats + 7 Half Kneeling Single Arm Press
10 Db/kb High Pulls
Work up in weight on barbell.
Hold single db/kb in front rack same side as rear foot for split squats.
After 7 reps go straight into the half kneeling position for 7 press.
That rear foot is not elevated for the press.
WOD
21-15-9-15-21
Thrusters
Ball Slams
D – choose weight
F – 95/65 and 30/20
P – 115/75 and 50/35
*If no slam ball – kb/db swings*
COOL DOWN
1:00/side Couch Stretch
2:00 Frog Stretch
BURN
WARM-UP
30 Jumping Jacks
10 Strict Press
10 inch worms
10 tin man
10 Vups
30 Lateral hops
BURN
(A) EMOM 15
1. 12 Burpees
2. Ball Slams or KB Swings
3. Lateral Skater Jumps
(B) 3 Sets
10/side Fire Hydrant (Banded)
10/side Cossacks
10 Sumo Deadlifts
