FIT
STRENGTH/SKILL
SPLIT JERK
5-5-5
WORKING UP IN WEIGHT OR WORKING AT 70-75% ACROSS
WOD
FOR TIME:
100KB SWINGS
**EMOM STOP AND DO 2 DBALL OVER SHOULDER**
D – choose something youÊcan do 15UB KB swings
F – 35/25 – 100/70 or 80
P – 50/35 (150/100)
COOL DOWN
1:00/side Couch
1:00/side Standing Hamstring
1:00/side Doorway
1:00/side Sleeper
BURN
SWEAT STEADY
30-20-10-20-30 CALS
*10 BURPEE BROAD JUMPS AND 20 SLAM BALL LUNGES
BTW SETS ON THE ROWER
IF EXTRA TIME:
4 SETS
10 EACH SIDE SIDE PLANK HIP DIPS
20 CRUNCHES
