FIT
WARM UP
30sec of Each:
Skipping
Mountain Climbers w Twist
Airplane Push ups
Air Squats
x3
Then on Machine,
20sec Easy
10sec Hard
x4
STRENGTH
Front Squat
9-7-5-7-5-ME
% – 50-60-70-65-75-80
*After each of your first 3 sets of front squats perform a heavy sled push down and back.
If you don’t know your percentages, try to follow the progression for increasing/decreasing weight.
WOD
For Time
100-75-50 DUs
30-20-10 Cals
30-20-10 Ball Slams
21-15-9 Strict HSPUs
D – choose weight, pike push ups
F – 30/20
P – 50/30
COOL DOWN
2:00/side Pigeon
2:00/side Couch Stretch
1:00/side Ankle Dorsiflexion
BURN
WARMÊUP
20 High Knees
20 Butt Kickers
200m Run
10 Inch Worms
10 Mountain Climbers
10 Air SquatsÊ
SWEAT
AMRAPx12
12 DBL DB Front Squats
12 Burpee Over db
12 DBL DB Lunges
12 Burpee Over db
Back Squat
4×6
