FIT
STRENGTH
A. Deadlift
10-10-10
@50% (deload)
B. 3 Sets
10 ab roll outs (w bb)
100m pinch grip carry
200m jog
WOD
EMOM 6
Min 1 – 20 kb swings
Min 2 – 15 db chest press
600m run
EMOM 6
Min 1 – 20 goblet squats
Min 2 – 15 db chest press
D – choose weights
F – 50/35, 35s/20s
P – 70/50, 50s/35s
COOL DOWN
1:00/side standing hamstring stretch
1:00/side dragon
BURN
SWEAT
4 Sets
AMRAPx4
100m run
20 wallballs
20 sit ups with ball
Rest 1:00
4 Sets
8 each side RFESS
16 heels elevated squats
