FIT
WARM UP
1:00 Cardio
5e Bulldogs
10 Scap Push ups
10 Bootstrappers
10/side Single Arm Press
10 Air Squats
3 Wall Walks
10 Broad Jumps
STRENGTH
A. 5:00 warm up, then…
EMOM 5
5 Front Squats
Minute 6: Me Back Squats
Same weight across for squats, ~60-70% 1RM front squat.
B. 8:00
Handstand Push Up Practice
– Pike Push Ups (Add Deficit)
– Kick Ups
– Strict Handstand Push Ups
– Deficit Strict Hspu
*15 Hollow Rocks B/w Hspu Attempts
WOD
6 Rounds
8 Alt D Ball Squat Cleans
8 Pistols / Step Ups
8 Burpees
10/8 Cal Sprint
–Rest 1:00–
D – choose weight
F – 70/50
P – 100/70
COOL DOWN
10/10 Quadruped Hip Rotations
1:00/side 90/90 Contract/relax
BURN
WARM UP
1:00 Skipping
10 Mountain Climbers
10 Lunge And Twist
10 Inch Worms
10 Tin Man
30 Lateral Hops
SWEAT
A. 3 Sets
AMRAPx4
30 Wallballs
30 Kb Swings
60 Skips
Rest 1:30 Between
B. Back Squat
5×6
