FIT
WARM-UP
15 Cals
Then
30-20-10
Alternating V-Ups
Alternating Bird Dogs
Then, 2x
10 Good Mornings
10 Pause Back Squats
10 Slow Deadlifts
10 Beat Swings
FIT
STRENGTH
Single Leg Deadlift
3 Sets of 5/leg
Deadlift
5 Sets of 5
with exactly 45sec of rest between sets
Work up for the single leg deadlifts. Challenging weight to hold across for the deadlifts
WOD
6x, Each For Time
12/10 Cals
8 Back Squats
8 Toes To Bar
REST 1:00 b/w rounds
D – choose weight, from rack if needed
F – 115/75 from floor
P – 185/125 from floor
COOL DOWN
1:00/side Seated Twist
1:00/side Standing Hamstring
BURN
WARM-UP
30 Plate Jumps
20 Plate Ground To Over Head
10 Mountain Climbers
30 Plate Jumps
20 Russian Twists With Plate
10 Air Squats With Plate
BURN
5 Rounds
1:00 Wallsit With Kb
10 Goblet Squats
10 Goblet Lunges
10 Jump Squats
Rest 1:00
then
Double Tabata
Alt Between
Bor With Plate
Squat Bottom Hold With Plate
