FIT
WARM UP
1:00 Cardio
10/side Banded Fire Hydrants
10/direction Banded Side Steps
10 Banded Squats
10 Hollow Rocks
30sec Passive Hang
10 Scap Push ups
10 Push ups
10 Box Jumps
STRENGTH
A. Back Squats
10-10-10
@50% (deload)
B. 3 Sets
5/side Single Leg Landmine Deadlifts
30sec Supine Lying Banded March (Band Around Mid Foot)
2 Skin The Cat / Hang To Invert / 10 Hollow Band Pull Overs
The squats should be light and shouldn’t take long to work through.
WOD
AMRAP 18
Buy in – 2000m Row/Ski / 75/60 Cal Bike
Then…
1-2-3-4-5-etc
D Ball Over Shoulder
Burpee Box Jump Overs
D – choose weight
F – 100/70
P – 150/100
COOL DOWN
2:00/side Couch Stretch
1:00/side Seated Twist
BURN
WARMÊUP
30 Jumping Jacks
10 Lunge And Twist
5 Each Side Press And Windmill
10 Squats With Pause In Bottom With Kb
10 Straight Leg Sit Ups
SWEAT
A. AMRAPx12
7/side Kb Snatch
7 V Ups
7 Burpees
7/side Curtsy Lunges With Kb
B. Back Squat
5×5
