FIT
WARM UP
30 Jumping Jacks
10 Bootstrappers
10 Hollow Rocks
10 Supermans
10 Pike Push ups
:30 D Ball Hold
10 /10 Step ups
15 Jump Squats
STRENGTH
A. Deadlift
3 Sets of 3.3.3
Rest :15 / 2:00
B. 3 Sets
10 Med Ball Plank Tucks
30 Russian Twists
50 Flutter Kicks
Work up in weight on the deadlifts.
WOD
3 Rounds, Each For Time
15 Box Jump Overs
25 Wall Balls
15 Strict Handstand Push Ups
5 D Ball Over Shoulder
–Rest 2:00 Between Rounds–
D – choose height & weights, tripod push ups
F – 24/20, 20/14, 100/70
P – 24/20, 30/20, 150/100
COOL DOWN
2:00/side Hamstring
2:00/side Seated Twist
2:00 Forward Fold
Burn
WARM UP
12 Cals On Machine
10 Inch Worms
10 Mountain Climbers
10 Air Squats
20 Shoulder Taps
10 Db Swings OH
SWEAT
EMOMx20
1. 12 Calories On Machine
2. 5 Devils Press
3. 10 Db Front Squats
4. Rest
4 Sets
:30 Crunches With Legs At Table Top
:30 Bicyles (Slow)
:30 Mountain Climbers (Slow)
