FIT
WARM-UP
:30 of Each
Running Mountain Climbers
Push-Ups
Bent Over Rows (Bar/DB/KB)
Good Mornings (Bar/Dowel/Band)
Shoulder Press
x3
FIT
STRENGTH
Barbell
5 sets:
6 Bench Press
SS – 8-12 Dips
No Barbell
15:00 Continuous:
5 Side Plank Reach Throughs From Elbow
10 Airplane Push Ups
16 Alternating Arnold Press
10/side Single Arm Bent Over Rows
Work up in weight for the bench press. Go straight into the dips.
Lots of shoulder work. Move slow and controlled and keep it continuous for 15:00.
WOD
5x, Each For Time:
10 Strict Handstand Push Ups
10 Deadlifts
10 Box Jump Overs
5 Power Clean And Jerks
*REST 1:00 Between Rounds*
D – choose weight
F – 115/75
P – 185/125
Sub for BJO = 20 lateral jumps over object
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM-UP
30 Plate Hops
10 Lunge And Reach
10 Light Thrusters
10 Tin Man
10 Floor Sweepers
12 Knee Up To Opposite Elbow
x2
BURN
In 20:00 Mins:
31-27-21-15-9-3
DB Power Clean
Burpee over DB
V-ups
TABATA:
Side plank
