FIT
WARM UP
1:00 Cardio
10 Lunge and Reach
30sec Passive Hang
10 Beat Swings
10 Shoulder Rolls
10 Strict Press
10 Front Squats
10 Hang Power Cleans
WOD
5 Rounds
15/12 Cals
6 Squat Clean Thrusters
6 Bar Muscle Ups
–Rest 2–
5 Rounds
5 Lunge Lunge Front Squats
20 Toes To Bar
–Rest 2–
2 Rounds
20 Power Cleans
20/16 Cals
D – choose weight
F – 115/75
P – 155/105
COOL DOWN
1:00/side Couch Stretch
2:00 Frog
BURN
WARM UP
30 Jumping Jacks
10 Inch Worms
10 Tin Man
10 Mountain Climbers
10 Air Squats With Pause
10 Straight Leg Sit Ups
SWEAT
AMRAPx20
50 Skips
30 Alt Snatches
50 Skips
30 Db Burpees
50 Skips
30 Front Squats
Every 2:00 x4
80 Flutter Kicks
30 Vups
