FIT
STRENGTH
A. 3 Sets
20sec Side Plank/side
10 Weighted Sit Up + Twist
10 Bb Roll Outs
B. 3 Sets
7 Deadlifts
Work up in weight on the deadlifts.
WOD
EMOM 20
Min 1 – 15/12 cals
Min 2 – 1-2 rope climbs
Min 3 – 10/side kb snatch
Min 4 – 10/side sa oh lunges
Min 5 – REST
D – choose weight, single arm front rack
F – 35/25
P – 50/35
COOL DOWN
1:00/side Pigeon
1:00/side Cossack
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
Stations
4 Min At Each Station 1 Min To Rotate
Sled Push+ Sled Pull
:30 Battle Ropes 10 Burpees
100m Run + 10 Slam Balls
10 Inchworms + 5 Rope Pulls
