February 23, 2021

FIT

WARM-UP

:30 of Each
Jumping Jacks
Walking Good Mornings
Push-Ups
Renegade Row
Hang Cleans
x3

FIT

STRENGTH

Barbell
3 Sets
7 Behind The Neck Strict Press

3 Sets
7 Push Press

Non Barbell
3 Sets
30sec Marching Plank
20 Alternating Seated Press **With Other Weight Supported Overhead
10/side Single Arm Bent Over Rows

*Work up in weight on the barbell.

*The non barbell version will have both dbs/kbs overhead and then in an alternating fashion, bring the db/kb to your shoulder and press back up while the other stays overhead.

WOD

AMRAP 14
20 DBL DB Deadlifts
20 Single Arm Hang Clean & Jerks
20 Skaters w Floor Touch
1:00 Wall Sit

D – choose weight
F – 35s/20s
P – 50s/35s

COOL DOWN

1:00/side Doorway Stretch
1:00/side Seated Twist

BURN

WARM-UP

Ê20 Running Mountain Climbers
12 Lunge and Reach
12 Air Squats
12 Hang Cleans
12 Mountain Climbers
20 Jump Squats

BURN

4 Sets
12 Glute Bridges With Weight
12 Squats With Pause In Bottom
12 Romanian Deadlift

EMOM 12
1. Chair Dips
2. Push Press
3. Jump Lunges

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