FIT
WARM UP
20 High Knees
20 Butt Kicks
10 Tin Mans
10 Floor Sweeps
10 Bootstrappers
10 Sumo DL (Bar, DB, KB)
10 Upright Rows
10 Hang Cleans
10 Front Squats
15 Jump Squats
STRENGTH
CLEANS
5 sets
3 Halting Power Clean
*Pause Off Floor And Above Knees
Work up in weight with good mechanics
WOD
AMRAP 3
5/5 Single Arm Kb Swings
5 Shoulder To Overhead
20 Bicycle Crunches
–REST 1–
X4, Restart Each Time
D – choose something you can do UB but is challenging with good form
F – 35/25, 115/75
P – 50/35, 135/95
COOL DOWN
1:00/side Calf Stretch
1:00/side Hamstring Stretch
BURN
WARM UP
30 Jumping Jacks
10 Lunge And Tiwst
10 Step Ups
10 Straight Leg Sit Ups
10 Ring Rows
SWEAT STEADY
A) AMRAPx20
30 Box Jump
25 Russian Twist
30 Burpees
25 Vups
B) 4 Sets
15 SLOW Bent Over Row With Db
:30 Top Of Ring Row Hold
