FIT
WARM-UP
50 Skips / Grasshoppers
5e Bull Dogs
10 Scap Push-Ups
10 Regular Push-Ups
10 Hollow Rocks
10 Air Squat w Twist
10/side Windmills
50 Skips / Grasshoppers
FIT
STRENGTH/SKILL
Barbell
5 Sets
3 Front Squats + 3 Jerks
No Barbell
3 Sets
3 Slow Controlled Wall Walks
12/side Front Foot Elevated Split Squats
10 Front Squats + 5 Push Press
Work from the rack and work up in weight for the barbell.
Split squats can be unweighted. Focus on the ankle and knee flexion to translate into your squats.
WOD
AMRAP 12:00
30 DUs
20 Single Arm OH Lunges
17 Toes To Bar / V Ups
D – Choose Weight, Penguin Jumps
F – 35/20
P – 50/35
COOL DOWN
1:00/side Couch Stretch
2:00 Frog Stretch
BURN
WARM-UP
:30 Jumping Jacks
:30 MC w Twist
:30 Front Squats
:30 Strict Press
:30 plank
X3
BURN
EMOM 25:00
1. Jump Lunge
2. Plank hold
3. Alt V-ups
4. Dead Bugs
5. Rest
BUY OUT
20 Devils Press
