FIT
WARM UP
1:00 Cardio
10 Inchworms
10 Romanian Deadlifts
10 Upright Rows
10 Shoulder Rolls
10 Strict Press
10/10 Box Step Ups
5 Burpees
STRENGTH
A. Press
9-9-9
B. 6-8 Minutes
Rope Climb Practice
Work up in weight on the press.
WOD
3 Rounds, Each For Time
20/16 Cals
10 Burpee Over Box
10 Sumo Deadlift High Pulls
10 Push Press
–Rest 2:00 Between Rounds–
D – choose weight
F – 95/65
P – 115/75, clear the box
COOL DOWN
1:00/side Sleeper Stretch
1:00/side Doorway Stretch
1:00/side Shoulder Cross Flexion
BURN
WARM UP
1:00 On Machine
10 Lunge And Reach
10 Air Squats
10 Hollow Rocks
10 Straight Leg Sit Ups
8 Cal Sprint
SWEAT
(A) EMOMx12
1. 15-20 Wall Balls
2. 15-20 Vups Or Knee Ups
3. 12 Calories
(B) Back Squat
5×4
