FIT
WARM UP
1:00 Cardio
10 Banded Arm Raises
10 Banded Pull Aparts
10/side Press + Windmill
5 Push Press
5 Push Jerks
10 Scap Pull ups
20 Plank Shoulder Taps
10 Cal Sprint
STRENGTH
A. Press
10 reps at 50%
Push Press
10 reps at 50%
Push Jerk
10 reps at 50%
B. 3 Sets
5-10 strict, kip, or butterfly pull ups / 5-10 bar muscle ups*
Handstand walk practice / wall walk control with shoulder touches and weight transfer
For part B this is a skill section to allow choice to work on things.
WOD
3x Each Round For Time
25 Shoulder To Overhead
20/16 Cals
5 Man Makers
–Rest 2 b/w rounds–
D – choose weights
F – 95/65, 35s/20s
P – 135/95, 50s/35s
COOL DOWN
1:00/side Sleeper Stretch
1:00/side Doorway Stretch
1:00/side Shoulder Cross Flexion
BURN
WARM UP
30 Butt Kickers
30 High Knees
30 Lateral Hops
10 Mountain Climbers
10 Deadlifts
10 Cleans
10 Push Press
10 Curls ( One Db Hold The Bells)
SWEAT STEADY
A. 6 Sets
2 Min On 2 Min Off
15 Wallballs
15 Db Clean And Jerks
Max Skips In Remaining Time
B. 3 Sets
12 Zottoman Curls
12 Overhead Tricep Presses
12 Hammer Curls
