FIT
WARM UP
30 Jumping Jacks
10 Push ups
10 Good Mornings
10 Sit ups
10/side Single Arm Swings
10/side Single Leg Deadlifts
10 Jump Squats
STRENGTH
A. 3 Sets
10 Straight Leg Reverse Crunch with 3-5sec On The Way Down
10 Bent Over Rows
20 Landmine Russian Twists
B. Deadlift
3-3-3-3-3
Work up in weight.
WOD
5 Rounds, Each For Time
15 Kb Swings
12/10 Cals
12 Pistols / Weighted Step Ups
–Rest 60sec–
D – choose weight
F/P – 50/35
COOL DOWN
2:00/side Dragon
2:00/side Seated Twist
2:00 Forward Fold
Burn
WARM UP
:30 Pec Stretch
10 Each Side Shoulder Rotations
5 Swimmer Hovers
10 Inch Worms
1:00 Plank
30 Jumping Jacks
SWEAT
AMRAPx18
10 Alt Bicep Curls
10 Push Ups
10 Inch Worms
10 Sit Throughs
**Every Minute 30 Jumping Jacks**
