FIT
WARM UP
10/10 Ankle Rotations
10/10 Figure ‘4’ Pulls
200m Run
10 Lunge + Reach
10 Floor Sweeps
10 Beat Swings
10 Air Squats
10 Push Ups
20 Jumping Box Step Ups
STRENGTH
A. 2 Sets
10/side Bodyweight RFESS
10 Weighted Good Mornings
B. 2 Sets
12/side Front Rack Reverse Step Lunge
C. 3 Sets
9 Back Squats
Work up in weight for B and C.
WOD
6 Rounds
200m Run
10 Hand Release Push Ups
10 Db Chest Press
10 Pull Ups
20 Lateral Bench/box Shuffles*
*Also one foot on the bench/box
D – choose weight
F – 35s/20s
P – 50s/35s
COOL DOWN
2:00/side Pigeon
2:00/side Couch Stretch
BURN
WARM UP
10 Ankle Rotations
30 Butt Kickers
30 Highknees
10 Floor Sweepers
10 Each Side Push Press
10 Swings
SWEAT STEADY
SWEAT STEADY
(outside hopefully)
AMRAPx35
400m Run
200m Farmers Carry With Kbs
20 Kb Snatch
20 Kb Deadlifts
