FIT
WARM-UP
:30 of Each
Jumping Jacks
Airplane Push-Ups
Renegade Rows
Alternating V Ups
Alternating DB/KB Snatch
x3
FIT
STRENGTH
Barbell
4 Sets
8 Bench Press
8 Strict Chin Ups
No Barbell
3 Sets
20-30 Alternating DB Chest Press / Floor Press
Into…
10-15 Narrow Grip Push Ups
10 Supinated Bent Over Rows Tempo 30×1
Work up in weight for the bench press.
Add weight to chin ups of possible.
Chest press gives a range to accommodate varying weights at home.
If only a single DB or KB, do all reps on one side then switch to the other side.
WOD
4 Rounds
30 KB Swings
30 Sit Ups
30 Kb Sumo Deadlift High Pulls
Rest 1:00 Between Rounds
D – Choose Weight
F – 50/35
P – 70/50
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
WARM-UP
10 Lunge & Twist
10 Plank Walk Outs
(Plank Walk to Ext Plank then Back to Regular)
10 Air Squats
10 Single Arm Thrusters
20 Grasshoppers
X2
BURN
AMRAP 5:00 x 4
40 Running Mountain Climbers
20 Jump Overs
10 Hang Squat Clusters
*Rest 2:00 b/w AMRAPs*
