FIT
WORK IT WEDNESDAY
EMOM x 12 (:40)
1) BATTLE ROPES
2) DBALL OVER SHOULDER
3) KB SWINGS
4) DOUBLE UNDERS
–REST 3:00–
D – Choose
F – 100/70, 35/25
P – 150/100, 50/35
AMRAP 8
4,4….6,6….8,8….ETC
SA DEVILS PRESS
SA FRONT SQUATS
D – choose
F – 35/20
P – 50/35 or heavier
–REST 2:00–
TABATA
ALT V UPS
SIDE PLANK DIPS (ALT SIDES)Ê
COOL DOWN
1:00 Seated Forward Fold
1:00/side Standing Calf Stretch
BURN
SWEAT STEADY
STATION ROTATION!
3 MIN AMRAP AT EACH STATION 1 MIN REST TO ROTATE X2
1. 5 ROPE PULLS+5 CAL BIKE
2. SLED PUSH THERE AND BACK + BODY WEIGHT
LUNGE THERE AND BACK
3. 20 BALL SLAMS+8 SHUTTLE RUNS (INFRONT OF BATHROOMS)
4. 10 PUSH UPS+10 RING ROWS+20 AIR SQUATS
