FIT
WORK IT WEDNESDAY
EMOM X 9
5 STRICT PRESS + 10 SLAM BALLS
14 ALT FRONT RACK LUNGES
2 WALL WALKS
–REST 2:00–
4 ROUNDS
32 DU
16 WALL BALLS
8 POWER SNATCH
–REST 2:00–
10:00 TO COMPLETE
35/28 CALS (ROW/SKI) … (30/24 BIKE)
50 JUMPS SQUATS
50 PUSH UPS
BARBELL
D – choose (lunges during EMOM should be something you can do continuously for :45 or the reps)
F – 115/75
P – 135/95
WALL BALL
D – choose
F – 20/14
P – 20/14
COOL DOWN
1:00 Seated Forward Fold
1:00/side Standing Calf Stretch
BURN
SWEAT
AMRAP 10
12 CALS
6 BURPEE OVER DB
6 DBL DB SQUAT CLEAN AND JERKS
–REST 2:00–
AMRAP 8
12 PLATE GROUND TO OH
12 PLATE OH LUNGE
12 BURPEES
3 SETS
:30 PLATE “STEERING WHEEL”
1:00 REST
:30 OH TRI EXT WITH PLATE
