FIT
WARM UP
100 Skips
10/side Shoulder Rotations
10 Inchworm + Pushups
10 Air Squats
5 Strict Press
5 Push Press
10 Scap Pull ups
3 Rope Pulls
10 Wall Balls
STRENGTH
Push Press
7-5-3-5-3-ME
% – 60-70-80-70-80-90
*5-8 Strict Pull Ups Or Ring Rows Between Push Press Sets.
If you don’t know your percentages, try to follow the progression for increasing/decreasing weight.
WOD
EMOM 16
Min 1 – 75 DUs (45sec)
Min 2 – 1 Rope Climb
Min 3 – 17 Wall Balls
Min 4 – 20 Alternating V Ups
D – choose weight, 120 singles
F – 35/25
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 Hand Release Push Ups
10 Mountain Climbers
10 Air Squats
10 Jump Squats
10 Step Ups Or Box Jumps
SWEAT STEADY
AMRAPx35
7 Back Squats From Rig
7 Db Push Press
7 Db Thrusters
14 Ring Rows
14 Knee Ups Or Vups
14 Box Jumps
21 Calories
