FIT
WARM UP
Tabata Cardio:
20sec Moderate / 10sec Sprint
x8
Then…
30sec Passive Hang
10 Scap Pull-ups
10/10 Upright Rows
10/10 Single Arm Press
5/5 Windmills
10 Push Jerks
STRENGTH
A. Push Jerk
5-5-5-5-5
*Pause in the receiving position of every rep
B. 3 Sets
20 Plank Shoulder Taps
Or
10-20 Handstand Shoulder Taps
Or
Me Handstand Walk
Work up in weight on the push jerks.
WOD
E5M x2
20 Alt Db Snatch
20 Pull Ups
20 Ball Slams
20 Single Arm Sumo Deadlift High Pull (10/10)
–Rest 1, then–
Row/ski/bike
5x 20sec hard / 40sec easy
D – choose weights, seated pull ups
F – 35/20, 30/20
P – 50/35 db and slam ball
COOL DOWN
1:00/side Sleeper Stretch
1:00/side Doorway Stretch
1:00/side Shoulder Cross Flexion
BURN
WARM UP
1:00 Min On Machine
10 Inch Worms
10 Deadlifts
10 Hang Snatch
10 Vups
10 Jump Squats
SWEAT
A.ÊAMRAP 3:00 x 4
400m Ski Or Row
Then Max Effort
1. Burpees
2. Vups
3. Air Squats
4. Db Snatch
(Each Max Effort Is Different)
B. Bench
5×3
pause at chest
