FIT
WARM-UP
40 Grasshoppers
30 Bicycles
20 Hollow Rocks
10 Supermans
Then, 2x
10 Step-Ups / Lunges
10/side Bent Over / Body / Ring Rows
10 Walking Deadlifts
10 Tuck Jumps
FIT
STRENGTH
Barbell
4 Sets
8 Deadlifts
10 Reverse DB Flies
No Barbell
3 Sets
10 Reverse DB Flies
10 Romanian Deadlifts @ Tempo 32×1
20 Plank Pull Throughs
20 Weighted Sit Ups
Work up in weight for deadlifts.
For everything else, use what you have access to and as always, move with intent.
WOD
For time, or not
27-21-15-9
Box Jumps / Tuck Jumps*
Pull Ups / Rows
Buy out – TABATA Hollow Rocks
*8x 20sec On / 10sec Off
D – Choose Box Height
F – 24/20
P – 30/24
*Other Alternatives – Lateral “Bench” Hops X2, Jump Squats, Skaters X2
COOL DOWN
1:00/side Calf Stretch
1:00/side Hamstring Stretch
BURN
WARM-UP
:30 of Each
Jumping Jacks
Plank Shoulder Taps
Fire Hydrants (:15/:15)
Tripod Push-Ups
Air Squats
x3
BURN
(A) Climb the Ladder for 15:00
3 Hand Release Push Ups
3 V-ups
3 Jump Squats
*Add 3 Reps Each Round*
(B) 4 Sets
15 Hollow Pull Over
30 Hollow Rocks
60 Flutter kicks
