FIT
WARM-UP
30 Jumping Jacks
10 Bilateral (Both at same time) Shoulder Rotations
10 Mountain Climbers
10/side SL Deadlift
10/side SA Upright Row
10/side SA Thruster
:30 D Ball Hold (Focus on TIGHT CORE)
:30 Passive Hang
10 Beat Swings
FIT
RUNNING CLOCK
10:00 Skill Set
20-30sec Handstand Hold
1-7 Muscle Ups
4 D Ball Squat Cleans
–REST 3–
15-12-9
Dbl Db Squat Clean Thrusters
Toes To Bar + Pull Up
D – plank or modified wall walk hold, ring rows + push ups for muscle ups, choose weight for part 2 and split it so all ttb then all pull ups (modified as needed)
F – ring rows + dips, 35s/20s
P – Practice freestand handstand, 50s/35s
–REST 3–
3 Rounds:
20 Db Lunges (Farmer)
20 Hand Release Push Ups
Same dbs from above.
COOL DOWN
1:00/side Standing Hamstring
1:00/side Seated Twist
BURN
WARM-UP
10 Inch Worms
10 Step Ups
10 Kb Deadlifts
10 Kb Swings
X2
BURN
AMRAPx25
10 Dball Over The Box + Follow Over And Burpee
10 Dball Slams
10 Dball Squats
