FIT
ÊWARM-UP
30 Jumping Jacks
5e Bull Dogs
10 Bootstrappers
10 Cossacks
10/side Split Squats
10 Light Thrusters
20 Jumping Lunges
FIT
STRENGTH/SKILL
Barbell
Front Squat
7-5-3-3 Tempo 50X1
No Barbell
3 Sets
10 [Weighted] Glute Bridges
10/side Rear Foot Elevated Split Squats Tempo 30×1
10 Max Height Jump Squats
Work up in weight for front squats.
Stick to the tempos especially with limited weight.
WOD
For Time:
125 Wall Balls
*Every Time You Break:
50 Grasshoppers
Any variation of thruster can go in place of wall balls
(i.e. single db, dbl db, barbell, med ball)
COOL DOWN
1:00/side Couch Stretch
2:00 Frog Stretch
BURN
WARM-UP
30 Toe Taps
20 Plank Shoulder Taps
10 Push-ups
10 Mountain Climbers w Twist
10 Bootstrappers
10 lateral Jumps
x2
BURN
AMRAP 6:00 x 3
20 Toe Taps
16 Lunges
12 Sit Ups
8 Pushup Plus Shoulder Tap
*Rest 2:00 b/w AMRAPs*
