FIT
WARM UP
STRENGTH
A. 3 Sets
5/side Quadruped T Spine Twist
5/side Single Leg Deadlift
15 Weighted Sit Ups
B. 3 Sets
9 Deadlifts
Work up in weight on the deadlifts.
WOD
4x Each Round For Time
15/12 Cals
15 Hang Power Cleans
6x [Devils Press + Thruster]
–Rest 90sec–
D – choose weights
F – 95/65, 35s/20s
P – 135/95, 50s/35s
COOL DOWN
2:00/side Hamstring
2:00/side Seated Twist
2:00 Forward Fold
BURN
WARM UP
1:00 On Machine
10 Lunge And Twist
10 Slamball Presses
10 Tinman
30 High Knees
30 Buttkickers
SWEAT
AMRAPx20
80 Cals
70 Slamball Lunges
60 Slamball Squats
50 Slamball Russian Twist
40 Burpees
30 Slamballs
20 Push Ups
100m Run With Ball
4 Sets
10 Landmine Rdl
15 Each Side Banded Fire Hydrants
