FIT
WARM UP
1:00 Cardio
10 Scap Push Ups
20 Plank Shoulder Taps
10 Mountain Climbers w Twist
10 Ring Rows
10 DB Front Squats
10 DB Strict Press
10 Burpees
WOD
AMReps 8
3 Rounds
20 Alt Db Snatch
20 Sa Thrusters (10/10)
ME Cals In Remaining Time
–Rest 2–
AMReps 8
3 Rounds
20 Push Ups
10 Bar Muscle Ups
ME Cals In Remaining Time
D – choose weight, 10 ring rows
F – 35/20, 10 pull ups
P – 50/35
–Rest 2–
21-15-9
Dbl Db Power Cleans
Burpee To Target
D – choose weight
F – 35s/20s, 6″ target
P – 50s/35s, 12″ target
COOL DOWN
1:00/side Couch Stretch
2:00 Frog
BURN
WARM UP
12 Cals
10 Leg Swings Each Way
10 Inch Worms
10 Slam Ball Deadlifts
10 Slam Ball Press
15 Slamball Sit Ups
SWEAT
A. AMRAPx20
27 Calories
21 Ballslams
15 Ring Rows Or Pull Ups
9 Burpees
B. CORE
3 Sets
20 Deadbugs With Ball
30 Russian Twist With Ball
40 Taps Over Ball
