FIT
WARM-UP
50 Flutter Kicks
30 Alternating V-Ups
10 Hollow Rocks
10 Wide Stance Inch Worms + Push-up
(Walk hands back and through legs each time)
10/side Single Leg Deadlifts
5/side SLOW Split Squats (:03 down)
10 Hang Cleans (per side if Single Arm)
10 Burpees
FIT
STRENGTH
Barbell
Sumo Deadlift
3 Sets of 10 @ Tempo 30×1
10 Weighted Dead Bugs After Each Set
Non Barbell
3 Sets
10 Alternating Bird Dogs
7/side Suitcase Deadlifts @ Tempo 5011
20 Slow Russian Twists
5/side Controlled Side Plank Leg Lifts
Barbell version is all about time under tension (lots of it).
Non barbell version has lots of anti-rotation strength paired with controlled rotation strength for your midline.
WOD
5 Rounds, Each For Time
12 Hang Power Cleans
12 Hand Release Push Ups
12 Pistols
REST 1:00 Between Rounds
D – choose weight, modified pistols or step up
F – 95/65 OR 35s/20s
P – 135/95 OR 50s/35s
COOL DOWN
1:00/side Pigeon
1:00/side Cossack
BURN
WARM-UP
20 High Knees
20 Butt Kickers
10 Kang Squats
10 Straight Leg Sit Ups
10 Hang Snatch
10 Up Downs
X2
BURN
EMOM 15
1.Ê Plank Pike To Opposite Leg Foot Tap
2.Ê Sit Thru
3.Ê :40 Plank
40-30-20-10
Thrusters
V-ups
