FIT
WARM-UP
:30 Jumping Jacks
:30 MC w Twist
:30 Front Squats
:30 Strict Press
:30 Hollow Rocks
:30 Superman Hold
X3
FIT
RUNNING CLOCK
7:00
5 Rounds
5 Squat Clean Thrusters
10 V Ups Or Toes To Bar
After 5 Rounds…
ME burpees in remaining time
–REST 3–
8:00
4 Rounds
20 Db Snatch
40 Running Mountain Climbers
After 4 Rounds…
ME burpees in remaining time
–REST 3–
For Time
50 Push Ups
50 Sit Ups
50 Bent Over Rows
50 Jump Squats
If you’re using barbell:
F – 95/65
P – 135/95
Otherwise, dbl or single db/kb
If you have a pull up bar, the bent over rows can be pull ups.
COOL DOWN
1:00/side Cossack Stretch
1:00/side Pigeon Stretch
BURN
WARM-UP
1:00 Skipping
Then, 2x
8 Hand Release Push Ups
8 Mountain Climbers
20 High Knees
10 Air Squats
BURN
Every 5:00 x 5
20 Rows
30 Push Ups
40 Sit Ups
50 Air Squats
