FIT
WARM-UP
50 Grasshoppers
10/side Shoulder Rotations
10/side Light Cuban Press
10/side Step-Ups / Lunges
10/side Single Leg DL
10/side Single Arm Swings
10 Burpees
FIT
STRENGTH
Barbell
Landmine Press
2 Sets of 7/side
*Tempo 30X1
Press
7-7
*Tempo 30X1
No Barbell
3 Sets
5 Swimmer Hovers
10/side Single Arm Press Tempo 30×1
30sec Handstand / Pike / Plank Hold
Lots of tempo work.
The first number is always “the way down”.
WOD
Buy In – 40x [Db/kb Deadlift+step Up]
15-12-9
Single Arm Devils Press
Weighted Dead Bugs
Buy Out – 40 Box Jump Overs
Alternative to step up is lunge.
Alternative to box jump overs is lateral jumps over object x2.
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
WARM-UP
30 Jumping Jacks
Then, 2x
10 Tin Mans
10 Floor Sweeps
10 Lunge and Twist
10 Air Squats
5 Burpees
BURN
(A) 4 Sets
8/side Deficit Back Step Front Rack Lunge
20 Hip Thrusts
8 Each Side Lateral Lunge (Farmers)
(B) Tabata
Jump Squat To Burpee
–Rest 1:00–
Tabata
Weighted Burpees
Repeat if time!
