FIT
WARM-UP
100 Skips / Toe Taps
10 Wide Stance Inchworm
10 Lunge and Twist
10/side Single Arm Hang Cleans
10/side Single Arm Press
5/side Windmills
X2
FIT
STRENGTH
Barbell
Romanian Deadlift
7-5-3-3
Tempo 32X1
No Barbell
3 Sets:
10/side Fire Hydrants
10/side Single Leg Glute Bridges
10/side Single Leg Deadlifts
30sec Hollow Flutter Kicks
Work up in weight for Romanian deadlifts.
No barbell option is all about the glutes!
WOD
3 Rounds:
100 Double Unders
20 Hang Clean And Jerks
20 Lunge + Lunge + Jump Squats
Alternative to DUs is Penguin Jumps.
Hang Clean and Jerks with Bar, Dbl Db, or Single Db/Kb.
COOL DOWN
1:00/side Calf Stretch
1:00/side Hamstring Stretch
BURN
WARM-UP
20 High Knees
20 Butt Kickers
12 Lunge And Reach
12 Floor SweepersÊ
12 Straight Leg Sit Ups
BURN
EMOM 18:00
Min 1 – Russian KB Swings
Min 2 – Plank KB Drags OR Touches
Min 3 – KB Deadlifts
THEN
50 Hollow Rocks
50 Deadbugs
50 Alt V-ups
50 Flutter Kicks
50 Knee To Elbow
