FIT
WARM UP
1:00 Cardio
10 Lunge & Twist
10 Hollow Rocks
10 Push ups
10 Beat Swings
10 Step ups
10 Thrusters
10 Broad Jumps
STRENGTH
A. 3 Sets
5/side Weighted Step Ups
8 Good Mornings
B. Front Squat
7-7-7
Work up in weight for each movement.
WOD
For Time – choose your adventure
100 Wall Balls
100/80 Cals
100 Sit Ups
50 Bar Muscle Ups
*Complete all reps in any way you want.
D – choose wall ball weight, assisted pull ups
F – pull ups, 20/14
P – 30/20
COOL DOWN
10/10 Quadruped Hip Rotations
1:00/side 90/90 Contract/relax
BURN
WARM UP
10 Mountain Climbers With A Twist
10 Lunge And Reach
10 Shoulder Rotations
Alt Tabata:
1. Air Squats
2. Lateral Hops
SWEAT
A. AMRAP 5:00 x 3
10 Goblet Squats
20 Jump Lunges
10 Push Press
Rest 2:00 Between Sets
B. 3 Sets
12 Floor Press
10 Push Ups
