FIT
STRENGTH/SKILL
EMOM X 10
1) 5 BACK SQUATS
2) 5 PUSH JERK
70-75% of 1RM for both lifts
WOD
30 – 20 – 10
CALORIES ROW
POWER CLEAN AND JERK
D – choose
F – 115/75
P – 135/95
21-14-7 cals for bike/ski
COOL DOWN
1:00/side Couch
1:00/side Standing Hamstring
1:00/side Doorway
1:00/side Sleeper
BURN
SWEAT STEADY
5 SETS
1:00 MAX BACK SQUATS
–REST 1:00–
1:00 MAX BURPEES
–REST 1:00–
1:00 MAX CAL
–REST 1:00–
