FIT
WARM UP
1:00 Cardio
30sec Hang
10 Scap Pull-ups
10 Banded Goodmornings
10 Strict Pull-ups / Ring Rows
10 Hollow Rocks
10 Wall Balls
10 Cal SPRINT
STRENGTH
A. Banded Deadlift
5-5-5-5-5
B. For Completion:
50 Weighted Sit Ups
50 Russian Twists
50 [Weighted] V Ups
Work up in weight for the deadlifts.
WOD
EMOM 16
Min 1 – 10-20 Pull Ups
Min 2 – 20 Wall Balls
Min 3 – ME Cals
Min 4 – REST
D – seated/banded pull ups, modify wall ball # as needed
F – 20/14
P – ctb, 30/20
COOL DOWN
2:00/side Dragon
2:00/side Seated Twist
2:00 Forward Fold
BURN
WARM UP
12 Calories
10 Mountain Climbers
10 Inch Worms
10 Step Ups
10 Each Side Vups
10 Strict Press
SWEAT
PARTNER WORKOUT
AMRAP 30
* One Person On Machine Until You Hit 300 Cal
100 Wallballs
100 Vups
100 Push Press
100 Up Downs
100 Step Ups
