FIT
WARM UP
1:00 Cardio
10 Mountain Climbers w Twist
10/side Single Leg Glute Bridges
10 Hollow Rocks
10 Push ups
10 Lunge and Twist
10 Front Squats
20 Jumping Lunges
STRENGTH
A. 3 Sets
10 Weighted Hip Thrusts Or Glute Bridges
5/side Back Rack Reverse Step Lunges
10 Dbl Db Stiff Leg Deadlifts (Slow)
B. Front Squat
3-3-3-3-3
Work up in weight.
WOD
AMRAP 7
7 Wall Balls
7 Toes To Bar
–Rest As Needed–
7:00 Steady State Cardio
D – choose weight, hanging knee raises or v ups
F – 20/14
P – 30/20
COOL DOWN
10/10 Quadruped Hip Rotations
1:00/side 90/90 Contract/relax
BURN
WARM UP
10 Tin Man
10 Inch Worm
10 Lunge And Reach
10 Up Downs
X2
SWEAT
AMRAPx7
Burpee
4 Sets
10/side Rear Foot Elevated Split Squats
10/side Fire Hydrants
