FIT
WARM UP
100 Skips / Toe Taps
10 Wide Stance Inchworm
10 Lunge and Twist
10/side Single Arm Hang Cleans
10/side Single Arm Press
5/side Windmills
X2
STRENGTH/SKILL
Romanian deadlift
7-5-3-3
Tempo 32X1
WOD
3 Rounds
100 Double Unders
20 Hang Clean And Jerks
20 Lunge Lunge Jump Squats
D – Choose weight, 150 singles
F – 75/55
P – 115/75
COOL DOWN
1:00/side Seated Twist
1:00 Childs Pose
BURN
WARM UP
30 Butt Kickers
30 High Knees
10 Inch Worms
10 Hollow Pulses
*Then Warm Up Back Squat And Deadlift
SWEAT
A) AMRAP 7
15 Cal Row OR Ski
10 Back Squats With Bar
–Rest 3:00–
AMRAP 7
15 Row OR Ski
10 Deadlifts with Bar
B) Core
4 sets
Sit-up 7’s
7 small
7 medium
7 full
