FIT
STRENGTH
4 SETS:
8/SIDE SINGLE LEG DL
*TEMPO 21X2
18 WALKING LUNGES (DB FRONT RACK)
15 HOLLOW ROCKS
15 SUPER MANS
WOD
ÊEMOM X 20
1) 8-10 PULL UPS
2) MAX EFFORT CALS
3) 2-4 WALL WALKS
4) MAX EFFORT SLEDS
5) REST
D – choose most challenging
version, with perfect form, no bands
can do marching planks instead
of wall walks
F – as written
P – either C2B or Bar MU
wall walks or HS walks :40
COOL DOWN
1:00 Butterfly Forward Fold
1:00/side Seated Hamstring Stretch
1:00 Supinated Passive Hang
BURN
SWEAT
MOVE IN GROUPS 3 MINSÊEACH STATION
1. 6 LAPS OF SLED
MAX BURPEES
–Rest 1:00–
2. 500M ROW
MAX. BURPEES
–Rest 1:00–
3. 30 CAL BIKE
MAX BURPEES
–Rest 1:00–
4. 20 BALL SLAMS
20 BALL SQUATS (BALL ON SHOULDER)
MAX BURPEES REMAINING TIME
CORE
5 SETS:
12 VUPS
:10 REST
12 REVERSE CRUNCH
:10 REST
:30 ELBOW PLANK
1:00 REST
