FIT
WARM UP
30sec Each Movement
Jumping Jacks
Bootstrappers
Push-ups
Passive Hang
Inchworms
x3
STRENGTH
A. Push Press
4 Sets of 2.2.2
Rest :15 / 2:00
B. 3 Sets
10 Bent Over Rows
10 Plyo Push Ups To Plates
Work up in weight for each clusters set starting at about 75%.
WOD
AMRAP 16
12 Strict Handstand Push Ups
24 Alt Db Snatch
12 Toes To Bar
24 Dbl Db Deadlifts
D – choose weight
F – 35/20
P – 50/35
COOL DOWN
1:00/side Sleeper Stretch
1:00/side Doorway Stretch
1:00/side Shoulder Cross Flexion
BURN
WARM UP
1:00 On Machine
10 Mc+twist
10 Bootstrappers
10 Strict Press
10 Air Squats
10 Single Arm Clusters
SWEAT
AMRAPx4
10 Cals
10 Hang Cleans
–Rest 1:00–
AMRAPx4
10 Cals
10 Front Squats
–Rest 1:00–
AMRAPx4
10 Cals
10 Push Press
Back Squat
9 – 9 – 9 – 9
