FIT
WARM-UP
1:00 Row/Bike
10 Bootstrappers
10 Walking Goodmornings
10 Strict Press (BB)
:30 Passive Hang
10 Scap Pull-Ups
10 Beat Swings
10 Deadlifts (BB)
10 Bent Over Rows (BB)
10 Broad Jumps
FIT
STRENGTH
Single Leg Deadlift
7 – 7 – 7 / Leg
Deadlift
7 – 7 – 7 – 7 – 7
*with exactly 60sec of rest between sets*
Work up in weight for the single leg deadlifts. Choose a challenging weight that you can maintain for the deadlifts.
WOD
Buy In – 1500m Row / 2mi Bike
Into 5 Rounds
7 Bar Muscle Ups
7 Shoulder To Overhead
7 Burpee Over Bar
D – pull ups
F – chest to bar, 115/75
P – 185/125
COOL DOWN
1:00/side Calf Stretch
1:00/side Standing Hamstring
BURN
WARM-UP
1:00 Skipping
7 Hand Release Push Ups
10 Light Curl & Press
1:00 Row or Bike
10 Sit Ups
7 Up Downs
BURN
4 Sets:
15 Banded Pull Downs
15 Band Pull Aparts
15 Banded Curls
Every 6:00 x 3
20 Cal Bike or 30 Cal Row
9-6-3
Push Press
Burpee Box Jump Over
