FIT
WARM-UP
30 Jumping Jacks
:30 Plank
30 Hollow Rocks
Then, 2x
10/side Single Leg Deadlift
10/side Upright Row
10/side Single Arm Press
5/side Windmills
50 Skips
FIT
STRENGTH
Barbell
Strict Press
3 Sets of 10 at 50-60% of 1 RM
No Barbell
3 Sets
5 Swimmer Hovers
10/side Single Arm Press
30sec Handstand / Pike / Plank Hold
WOD
AMRAP 14:00
50 Double Unders
20 Sumo Deadlift High Pulls
10 Handstand Push Ups
20 Alt V Ups / Toes To Bar
50 Running Mountain Climbers
D – Choose Weight, Tripod/pike Push Ups
F – 75/55
P – 95/65
*Or use DB/KBs for SDLHP
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
WARM-UP
30 Jumping Jacks
Then, 2x
10 Tin Mans
10 Floor Sweeps
10 Lunge and Twist
10 Air Squats
5 Burpees
BURN
EMOM 10:00
Min 1 – L-Sit Press
Min 2 – Russian Twists
–Rest 2:00–
EMOM 10:00
Min 1 – Bear Stance Renegade Rows
Min 2 – Bicycles
