FIT
WARM UP
:30 of Each:
Jumping Jacks
Mountain Climbers w Twist
Airplane Push ups
Air Squats
x4
WOD
3 Rounds
10 Power Clean And Jerks
10 Bar Muscle Ups
20 Cals
–Rest 3–
3 Rounds
10 Thrusters
20 Burpee Over Bar
–Rest 3–
3 Rounds
10 Power Snatch
20 Handstand Push Ups
D – choose weight, assisted pull ups, pike push ups
F – 95/65, pull ups
P – 95/65-115/75-135/95 for all three components
COOL DOWN
3:00/side Lizard Pose
BURN
WARM UP
1:00 Skipping
10 Renegade Rows
10 Lunge And Twist
10 Straight Leg Sit Ups
10 Hollow Rocks
SWEAT
15-12-9-6
Man Makers
Vups
4 Sets
10/side Split Squats
12 Stiff Leg Deadlifts
