FIT
WARM UP
30 Jumping Jacks
30sec Passive Hang
10 Lunge & Twist
10 Shoulder Rolls
10 Goodmornings
10 Front Squats
10 Hang Power Cleans
10 Beat Swings
10 Wall Balls
WOD
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans
Toes To Bar
–Rest 2–
For Time
50 Wall Balls
50/40 Cals
50 Sumo Deadlift High Pulls
50 Bb Lunges
–Rest 2–
3 Rounds
20 Hand Release Push Ups
20 Ring Rows
20 Knees To Elbows / Sit Ups
D – choose weights
F – 75/55, front rack lunge
P – 115/75, oh lunge
COOL DOWN
90sec/side Lizard Pose
90sec/side Dragon
BURN
WARM UP
1:00 On Machine
10 Inch Worms + Push Ups
10 Mountain Climbers
10 Floor Sweepers
10 Air Squats
30 Lateral Hops
SWEAT STEADY
AMRAPx30
10 Burpees
20 Cals
40 Hand Release Push Ups
60 Skips
80 Air Squats
