FIT
WARM UP
30 Jumping Jacks
10 Inchworm + Push ups
10 Supermans
10 Hollow Rocks
10/side Single Arm DB Press
5/side DB Windmills
10 Mountain Climbers w Twist
10 Bootstrappers
10 Jump Squats
STRENGTH
A. 3 Sets
10 Swimmer Hovers
10x [Lateral Raise + Front Raise]
3/side Turkish Get Ups
B. Press
5-5-5-5
Work up in weight on the press.
WOD
EMOM 16
Min 1 – 15/12 Cals
Min 2/3 – 30 Wall Balls
Min 4 – 15 Dbl Db Snatch
D – choose weights
F – 20/14, 35s/20s
P – 30/20, 50s/35s
COOL DOWN
1:00/side Sleeper Stretch
1:00/side Doorway Stretch
1:00/side Shoulder Cross Flexion
BURN
WARM UP
30 Lateral Hops
10 Mountain Climbers
10 Floor Sweepers
10 Hang Snatch
10 Deadlifts
5 Up Downs
X2
SWEAT
5 Rounds
50 Skips Or Lateral Hops
10 Burpee Box Jumps
5 Devils Press
*Rest 1:30 Between Sets*
Core
50 Of Each:
Sit Ups
Heel Touches
Reverse Sit Ups
