March 7th, 2022

FIT

WARM UP

1:00 Cardio
10 Mountain Climbers w Twist
10 Bootstrappers
30sec Passive Hang
10 Scap Pull ups
10/10 Box Step Ups
10 Goodmornings
10 Back Squats
10 Box Jumps

STRENGTH

Back Squat
3-3-3-3-3
Tempo 15X1

*Heavy sled push x1 length after each set of back squats.

Work up in weight for the squats and sled.

WOD

5 Rounds
15 Pull Ups
15/12 Cals
15 Box Jumps

D – Seated Pull ups

COOL DOWN

10/10 Quadruped Hip Rotations
1:00/side 90/90 Contract/relax

BURN

WARM UP

30 Lateral Hops
10 Mountain Climbers
10 Each Side Strict Press
10 Air Squats
20 Alt Vups
x2

SWEAT

A. In 15 mins complete:
3 Rounds
50 Skips
40 Front Squats
50 Skips
30 Push Press
50 Skips
20 Knee Raises Or V Ups
50 Skips
If Time Remaining Max Calories

B. Back Squat
4×10

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