FIT
WARM-UP
20 High Knees
20 Butt Kicks
10 Tin Mans
10 Floor Sweeps
:30 Hollow Hold
:30 Superman Hold
10 Bent Over Rows
10/side Single Leg Deadlifts
10 Broad Jumps
FIT
STRENGTH
Barbell
EMOM 12:00
Min 1 – 5 Deadlifts
Min 2 – 5-10 Strict Pull Ups
No Barbell
EMOM 12:00
Min 1 – 12 Alt Bird Dogs
Min 2 – 45sec Walking Deadlifts
Min 3 – 10-15 Bent Over Rows
Choose weight between 70-80% of 1 RM for deadlifts.
The walking deadlifts are the same concept as the walking good morning, just holding dbs at your sides.
WOD
AMRAP 9:00
50 Running Mountain Climbers
50 Bicycle Crunches
10 Front Squats
D – choose weight
F – 115/75
P – 165/115
OR DBs
COOL DOWN
1:00/side Seated Twist
1:00 Childs Pose
BURN
WARM-UP
30 Plate Hops
10 Bicycles
10 Light Curl And Press
10 Tin Man
10 Step Ups
12 Knee Up To Opposite Elbow
X2
BURN
Every 5:00 x 4
20 Alt DB snatch
40 Air Squats
20 Burpees
