FIT
WARM UP
30 Jumping Jacks
10 PVC Pass Throughs
10 Inchworm + Push up
10 Lunge and Twist
10 Ring Rows
10 Ring Dips or Push ups
10 Hang Power Cleans
10 Strict Press
10 Broad Jumps
WOD
8 Rounds
10 Wall Balls
5 Power Snatch
1 Wall Walk
–Rest 2–
6 Rounds
10 Hang Power Clean And Jerks
5 Ring Muscle Ups
–Rest 2–
4 Rounds
20 Back Rack Lunges
20 V Ups
D – choose weight, 5 ring rows + 5 push ups
F – 75/55, 5 pull ups + 5 dips
P – 95/65
COOL DOWN
90sec/side Lizard Pose
90sec/side Dragon
BURN
WARM UP
15 Cals On Machine
10 Lunge And Twist
10 Hang Squat Cleans
10 Push Press
20 Plank Shoulder Taps
SWEAT
A. AMRAP 20:00
10 Left Arm Clusters
10 Ring Rows
10 Right Arm Clusters
10 Ring Rows
40 Calories
B. 4 Sets
:40 Static Bear Crawl
1:00 Alt Knee Raises Or Wallpush Deadbugs
