FIT
STRENGTH
DEADLIFT
5 SETS OF 3
WORKING AT 80-85% OF 1RM WORKING % (90)
IN BETWEEN SETS:
1-2 ROPE CLIMBS
working on technique and efficiency
WOD
EMOM 16
(:45 OF EACH MIN)
1. BATTLE ROPES
2. DEVILS PRESS
3. DBL DB THRUSTERS
4. REST
Keep track of reps first round, try to hit the same each round
D – choose
F – 35/20
P – 50/35
COOL DOWN
1:00 Seated Forward Fold
1:00 Child’s Pose
BURN
SWEAT
EVERY 3:00 X 5
50 SKIPS
6 DEVILS PRESS
12 WTD STEP UPS
*if done before 2 mins add reps
4 SETS:
20 BAND PULL APARTS
20 TRI BANDED PULL DOWNS
10 BANDED BICEP CURLS
