FIT
WARM-UP
1:00 Skipping
Then 2 Rounds
20 Plank Shoulder Taps
10 Push Ups
10 Shoulder Rotations/side
10 Hip Rotations/side
10 Scap Pull-Ups
FIT
STRENGTH
Single Arm Press + Windmill
5 – 5 – 5/side
Push Jerk
5 – 5 – 5 – 5 – 5
With Exactly 45sec Of Rest Between Sets
Work up in weight for the single arm press if possible. Choose a challenging weight that you can maintain for the push jerks.
WOD
For Time:
50 Jump Squats
8 D Ball Over Shoulder
50 Sa Db Clean And Jerks
8 D Ball Over Shoulder
50 Pull Ups
8 D Ball Over Shoulder
200 Double Unders
D – choose weight, seated or banded pull ups
F – 50/35
P – 50/35, chest to bar
COOL DOWN
1:00 Passive Hang
1:00/side Shoulder Ext. Rotation
BURN
WARM-UP
1:00 Skipping
7 Hand Release Push Ups
10 Light Curl And Press
10 Deadlifts
10 Sit Ups
7 Up Downs
BURN
AMRAP 15:00
40 Skips
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
EMOM 12:00
1. Hollow Plate Pull Overs
2. Flutter kicks
3. Plank
