FIT
WARM UP
30 Grasshoppers
30 Bicycle Crunches
30 Hollow Rocks
10 Push-Ups
10 Lunges
10 Air Squats
10 RDLs (Bar/DB/KB)
10 Hang Cleans
10 Presses
10 Burpees
WORK IT WEDNESDAY
5 Rounds
12 Front Rack Lunges
9 Deadlifts
6 Shoulder To Overhead
–REST 3–
For Time
75 Air Squats
50 Dips
25 D Ball Over Shoulder
–REST 2–
12-9-6
Power Clean & Jerks
Single Arm Devils Press
*Between Each Movement
12/10 cal SPRINT (and to finish)
Barbell:
D – choose weight
F – 95/65
P – 115/75
COOL DOWN
1:00/side Cossack Stretch
1:00/side Pigeon Stretch
URN
WARM UP
1:00 On Machine
10 Mountain Climbers
30 Lateral Hops
10 Air Squats
10 Deadlifts
10 Push Press
SWEAT STEADY
AMRAPx30
20 Wall Balls
10 Dbl DB Power Clean & Jerks
30 Lateral Hops Over DB
20 Cals
Rest 1:00
