FIT
WARM UP
1:00 Cardio
10 Lunge and Reach
10 Scap Pull ups
10 Beat Swings
10 Behind the Neck Press
10 Front Squats
10 Shoulder Press
10 Hang Snatches
WOD
EMOM 12
Min 1 – 16 Sa Oh Lunges
Min 2 – 16 Toes To Bar
Min 3 – 16/13 Cals
–Rest 2–
30-20-10
Alt Db Snatch
Thrusters
–Rest 2–
21-15-9
Cals
Squat Snatch
D – choose weights, hanging knee raises
F – 35/20, 75/55
P – 50/35, 95/65
COOL DOWN
3:00/side Lizard Pose
BURN
WARM UP
30 Jumping Jacks
10 Straight Leg Sit Ups
10 Hollow Rocks
10 Romanian Deadlifts
:30 Squat Bottom Hold With Rig
SWEAT
A. 5 Sets
3:00 On / 1:00 Off
20 Vups
75 Skips
Max Thrusters
B. 4 Sets
10 Wall Kick Romanian DL with Kb
10 Tempo Kb Goblet Squat
