FIT
STRENGTH/SKILL
FRONT SQUAT
3-3-3-3-3
using 80-85% 1RM across
WOD
ÊEMOM X 20
10/8 CAL BIKE (12/10 ROW)
15 BOX JUMPS
12-15 TOES TO BAR
15 DB THRUSTERS
REST
D choose
F – 35’s/20’s
P – C2B / 50/35’s
COOL DOWN
1:00/side Couch
1:00 Seated Forward Fold
1:00/side Pigeon
BURN
SWEAT
6 SETS
10 BOX JUMPS
10 DBL DB FRONT SQUATS
20 VUPS
REST 1:00
STRENGTH
BACK SQUAT
4X4
REST :30
10 HEAVY RUSSIAN KB SWINGS BETWEEN
