FIT
STRENGTH
A. 2 Sets
6/side Front Rack Reverse Step Lunge
B. 5 Sets
3 Back Squats
Work up in weight.
WOD
5x Each Round For Time
2 Muscle Ups
4 Push Press
8 Kb Swings
10 Single Arm Overhead Lunges (5/5)
12 Lateral Jump Squats Over Bb
–Rest 1 Between Rounds–
D – 3 ring rows + 3 push ups, choose weights, sa front rack lunge as needed
F – 115/75, 50/35
P – 165/115, 70/50
COOL DOWN
2:00/side Couch Stretch
1:00/side Seated Twist
BURN
SWEAT
EMOMx15
1. 10-15 Cals
2. 10-20 Push Ups
3. 10 Dbl Db Power Clean And Jerks
Double Dumbbell Bench
10 – 10 – 10
Single Arm Dumbbell Row
8/8 – 8/8 – 8/8
