FIT
STRENGTH/SKILL
4 SETS
8 BENCH PRESS +
8 BENT OVER ROW
SUPER SET STYLE, REST 1:30 BETWEEN SETS
WOD
ÊAMRAP 20
48 DU
24 DB LUNGES
12 BURPEES
6 BMU
48 singles
D – pick a weight they can do
DB lunges either UB or two sets
pull ups/ring rows and bump to 10
F – 35/20’s / pull ups
P – 50/35’s
COOL DOWN
1:00/side Underarm Stretch on Rig
1:00/side Doorway Stretch
1:00/side Sleeper Stretch
ACCESSORY WORK
ENDURANCE 1
ROW 750M X 5
–REST 1:00 BETWEEN–
BURN
SWEAT
EMOM 16
1. 20 BALL SLAMS
2. :40 BOAT POST SQUEEZING BALL BETWEEN KNEES
3. 20 ATLAS LUNGE WITH BALL ON SHOULDER
4. REST
STRENGTH
4 SETS
10 LANDMINE BAR ROTATIONS
20 PLANK FROM ELBOW ALT REACH OUTS
