FIT
WARM-UP
50 Skips / Toe Taps
10 Mountain Climbers w Twist
10 Bootstrappers
10 Cossacks
10 Front Squats
10 Strict Press
20 Jumping Lunges
FIT
STRENGTH/SKILL
Barbell
3 Sets
7/side Front Rack Rear Foot Elevated Split Squats
3 Sets
10 Weighted Good Mornings
Non Barbell
3 Sets
30sec Glute Bridge Marching
5 Weighted Rear Foot Elevated Split Squat
Straight Into
5 Unweighted Explosive Rear Foot Elevated Split Squats
10 Alternating Weighted Curtsey Lunges
*Work up in weight on the barbell for both movements as is appropriate.
*The first 5 RFESS can be done hold dbs/kbs, then place them down and continue with 5 explosive (jumping if possible) RFESS.
WOD
2 Rounds
50 Double Unders
18 Thrusters
50 Double Unders
18 Sit Ups
Buy Out
50 Cals + 50ft Handstand Walk
Or
50 Lunges + 50 Plank Shoulder Taps
Split Anyway
D – choose weight
F – 95/65 OR 35/20
P – 115/75 OR 50/35
COOL DOWN
1:00/side Calf Stretch
1:00/side Standing Hamstring
BURN
WARM-UP
30 Jumping Jacks
10 Strict Press
10 Inch Worms
10 Tin Man
10 V-ups
30 Lateral Hops
BURN
AMRAP 5
15 Burpee
12 Renegade Rows
9 Front Squats
–Rest 2:00–
AMRAP 5
12 Burpees
9 Renegade Rows
6 Front Squats
–Rest 2:00–
AMRAP 5
9 Burpees
6 Renegade Rows
3 Front Squats
