FIT
WARM-UP
:30 Jumping Jacks
:30 Lunge & Twist
:30 Single Arm Press
:30 Alt DB/KB Hang Cleans
:30 DB/KB Romanian Deadlifts
:30 Hollow Rocks
X2
FIT
RUNNING CLOCK
20-18-16-14-12-10-8-6-4-2
Front Rack Lunges
Push Press
*30 Bicycle Crunches After Each Round*
–REST 3–
3 Rounds
20 Power Cleans
30 Sit Ups
–REST 3–
3 Rounds
50 Air Squats
50 Russian Twists
Barbell:
D – choose weight
F – 75/55
P – 95/65
Dumbbell:
D – choose weight
F – 35/20
P – 50/35
COOL DOWN
1:00/side Cossack Stretch
1:00/side Pigeon Stretch
BURN
WARM-UP
:30 Jumping Jacks
:30 Hollow Hold
:30 Push-ups
:30 Air Squats
:30 Plank
:30 Lateral Jumps
X2
BURN
A.Ê 30-20-10
Lungesters
Sit Ups
B.Ê 4 Sets
12 Bent Over Flies
12 Each Side Hammer Curls
12 Each Side Strict Press
