FIT
WARM UP
1:00 Cardio
30sec Hollow Hold
30sec Superman Hold
10/side Single Leg Deadlifts
10 /leg Box Step ups
10/side Single Arm Press
10 Box Jumps
STRENGTH
A. Romanian Deadlift
7-7-7-7
Tempo 32X1
B. For Completion:
100 Hollow Flutter Kicks
100 Heel Taps
50 Tuck Ups
Work up in weight for the deadlifts. Pause off the floor.
WOD
AMRAP 8
7 Shoulder To Overhead
7 Box Jumps Overs
7 Dbl Kb Deadlifts
into… 5:00 Bike/ski/row Recovery
D – choose weights
F – 95/65, 50s/35s
P – 135/95, 70s/50s
COOL DOWN
2:00/side Dragon
2:00/side Seated Twist
2:00 Forward Fold
BURN
WARM UP
1:00 On Machine
30 Plate Hops
10 Single Arm Power Cleans
10 Single Arm Push Press
10 Inch Worms Plus 2 Shoulder Taps
20 Grasshoppers
SWEAT
A. EMOMx25
1. 30 Pike Shoulder Taps
2. 12 Cals
3. :40 Skipping
4. 12 Dbl Db Hang Clean And Jerks
5. Rest
B. Tabata
Grasshoppers
