FIT
WARM-UP
30 Toe Taps
20 Plank Shoulder Taps
10 Push-ups
10 Mountain Climbers w Twist
10 Bootstrappers
10 Bird Dogs
10 Superman Pulses
10 Broad Jumps
FIT
STRENGTH
EMOM 15
Min 1 – 10 Stiff Leg Deadlifts
Min 2 – 10 Strict Chin Ups / Bent Over Rows
Min 3 – 10 Weighted Dead Bugs
Min 4 – 20 V Ups
Min 5 – REST
Can use Barbell, DBs, or KB for deadlifts.
Same with Rows if no access to Pull Up options.
WOD
7 Rounds
8 Ground To Overhead
9 Burpees
10 Lateral Jumps Over Object
D – choose weight
F – 75/55 OR 35/20 DBs
P – 95/65 OR 50/35 DBs
COOL DOWN
1:00/side Seated Twist
1:00 Childs Pose
BURN
WARM-UP
1:00 Skipping
10 Tin Mans
10 Floor Sweeps
10 DB Deadlifts
10 DB Upright Rows
10 DB Presses
5/side DB Windmills
10 Broad Jumps
BURN
AMRAP 5:00 x 3
6 DB Power Cleans
9 Push ups
12 Air Squats
*Rest 2:00 between AMRAPs*
