FIT
WARM UP
30 Jumping Jacks
10 Push ups
10 Good Mornings
20 Alternating V ups
10 Air Squats
10 Romanian Deadlifts
10 Jumping Lunges
STRENGTH
A. 3 Sets
15-25sec Ring Support Hold
15-25sec Bottom Dip Hold
20 V Ups
Can modify to push up top and bottom holds
B. Deadlift
7-7-7
Work up in weight for the deadlifts
WOD
AMRAP 10
10 Db Chest Press
10 Push Ups
10 Dbl Db Deadlifts
10 Lunge Lunge Jump Squats
D – choose weight
F – 35s/20s
P – 50s/35s
COOL DOWN
2:00/side Pigeon
2:00/side Seated Twist
Burn
WARM UP
10 Lunge And Reach
10 Hand Release Push Ups
10 Air Squats
10 Jump Squats
10 Burpees
SWEAT
A. AMRAP 15:00
2,4,6,8 etc
Thrusters
Chair Dips
B. 3 Sets
10 Bicep Curls
10 Upright Rows
