FIT
WARM UP
:30 of Each
Jumping Jacks
Plank Shoulder Taps
Fire Hydrants (:15/:15)
Tripod Push-Ups
Jump Squats
x3
STRENGTH/SKILL
PRESS
EMOM 12
Min 1 – 5 Push Press
Min 2 – 5-10 Strict Handstand Push Ups
Choose weight between 70-80% of 1 RM for push press.
Modify handstand push ups to pike or tripod push ups as needed.
WOD
“Hope”
3 Rounds – 1:00/station (FGB Style)
– Burpees
– Power Snatch (75/55)
– Box Jump
– Thrusters (75/55)
– CTB Pull Ups
– REST
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM UP
10 Shoulder Rotations
10 Hand Release Push Ups
10 Up Downs
10 Straight Leg Sit Ups
30 Russian Twists
SWEAT STEADY
A) EMOMx25
1. 8 Kneeling Curl And Press
2. 8 Floor Press
3. 8 Sit Up + Oblique Sit Up Both Sides
4. 10 Db Burpees
5. Rest
B) TABATA
(:20 ON/:10 OFF x 8)
Plank Hold
