FIT
WARM UP
30 Jumping Jacks
10/side Shoulder Rotations
10/side Hip Rotations
30sec Passive Hang
10 Inchworm + Push ups
10 Behind the Neck Press
10 Overhead Squats
20 Jump Squats
STRENGTH
A. Overhead Squat
7-7-7-7
Tempo 30X1
B. EMOM 5
5-10 Strict Pull Ups
Work up in weight for the overhead squats.
Development can switch to back squat if desired.
WOD
4x
AMRAP 3
8 Air Squats
4 Burpee Over Bar
2 Power Clean
REST 1
*Restart each AMRAP
D – choose weight
F/P – 80% of 1 RM pcl
COOL DOWN
10/10 Quadruped Hip Rotations
1:00/side 90/90 Contract/relax
BURN
WARM UP
30 Jumping Jacks
30 Grasshoppers
30 Lateral Hops
10 Lunge And Reach
10 Floor Sweepers
10 Air Squats
10/side Vups
SWEAT
A. EMOMx12
1. 10 Burpee To Target
2. 15 Vups Or Knee Raises
3. 20 Wall Balls
B. Back Squat
5×3
