FIT
WARM UP
20 High Knees
20 Butt Kicks
10 Tin Mans
10 Floor Sweeps
:30 Hollow Hold
:30 Superman Hold
10 Bent Over Rows
10/side Single Leg Deadlifts
10 Broad Jumps
STRENGTH
PULL/DEADLIFT
EMOM 12
Min 1 – 5 deadlifts
Min 2 – 5-10 strict pull ups
Choose weight between 70-80% of 1 RM for deadlifts.
WOD
Buy in:
50/40 cals
AMRAP 9
50 bicycle crunches
10 front squats
D – choose weight
F – 115/75
P – 165/115
COOL DOWN
1:00/side Seated Twist
1:00 Childs Pose
BURN
WARM UP
30 butt kickers
30 high knees
100m jog
10 each side single arm thrusters
8 ring rowsÊ
SWEAT
Every 4:00×4
8 thrusters
16 ring rows
100m run
5 sets
10 slow hammer curls
10 strict press
1:00 hollow hold
