FIT
STRENGTH/SKILL
PUSH PRESS
WORKING UP TO A 1RM
5-5-3-3-1-1-1
WOD
ÊAMRAP 12
3/6/9/12…
3 BOX JUMP OVER
3 TOES TO BAR
3 FRONT SQUAT
3 PULL UPS
*Add 3 Reps to each mvmt each round
D – CHOOSE
F – 115/75
P – 135/95 / C2B
COOL DOWN
1:00/side Couch
1:00/side Standing Hamstring
1:00/side Doorway
1:00/side Sleeper
BURN
SWEAT
EVERY 5:00X5
20 BURPEE TO TARGET
20 WALLBALLS
20 HANG DB SNATCH
*SHOULD HAVE 2 MINS REST
STRENGTH
4 SETS
10 EACH SIDE DB SIDE BENDS
10 WEIGHTED SIT UPS
