FIT
WARM-UP
30 Jumping Jacks
10 Tin Mans
10 Floor Sweeps
10 Lunge & Twist
10/side Single Leg Deadlifts
10/side Upright Row
10 Goblet Jump Squats
FIT
STRENGTH
Barbell
5 Sets
6 Deadlifts
SS – 3/side Explosive Pistols With Counterweight
No Barbell
15:00 Continuous
10/side Single Leg Deadlift + Reverse Step Lunge
10 Sumo Deadlifts
30sec Hollow Flutter Kicks
Work up in weight for deadlifts. For the pistols, hold a 10-15lb plate in front, descend under control, on the way up try to explode into a jump.
The SL DL + Lunge will have the same trail leg for the dl and lunge for each set of 10.
WOD
3 Rounds:
25 Sumo Deadlift High Pulls
25 Push Ups
25 Sit Ups
25 Overhead Squats / Goblet Squats
D – choose weight
F – 45/35
P – 75/55
*OR dumbbell/kettlebell
COOL DOWN
1:00/side Seated Twist
1:00 Childs Pose
BURN
WARM-UP
30 Jumping Jacks
10 Mountain Climber w Twist
10 Bootstrappers
10 Hang Cleans
10 Front Squats
10 Strict Press
x2
BURN
AMRAP 30
60 DB Thruster
40 Burpees
20 Chair Dips
2 Wall Walks
