FIT
WARM UP
50 Skips / Toe Taps / Lateral Hops
10 MC w Twist
10 Cossacks
10 Bootstrappers
10 Lunge & Twist
:30 Active Hang / :30 Plank
20 Alt V-Ups
x2
STRENGTH/SKILL
EMOM 12
Min 1 – 5 back squats
Min 2 – 10 db front rack step ups
Choose a weight between 70-80% of 1 RM for back squats.
Choose weight for step ups.
WOD
2 Rounds
4 Complex Of [2 Dl + 2 Pcl + 2 Fsq + 2 Jerks]
20 Toes To Bar
40 Double Unders
Rest 2:00 *Increase Bar Weight*
2 Rounds
40 Du
20 T2b
4 Complex [2 Dl + 2 Pcl + 2 Fsq + 2 Jerks]
Cap: 18:00
D – choose weight
F – Rounds 1&2 75/55
Rounds 3&4 95/65
P – Rounds 1&2 95/65
Rounds 3&4 135/95
COOL DOWN
1:00/side Couch Stretch
2:00/side Pigeon
BURN
WARM UP
:30 Of Each
Jumping Jacks
Lunge And Reach
Air Squats
Inch Worms
X2
SWEAT
A) 2 Sets With 1 Min Rest Between
AMRAP x6
20 Dbl Db Step Ups
5 Burpee Box Jumps
5 Front Squats
B) Deadlifts
5×4
