FIT
WARM UP
50 Skips / Grasshoppers
5e Bull Dogs
10 Scap Push-Ups
10 Regular Push-Ups
10 Hollow Rocks
10 Air Squat w Twist
10/side Windmills
50 Skips / Grasshoppers
STRENGTH/SKILL
Barbell
5 Sets
3 Front Squats + 3 Jerks
Work from the rack and work up in weight for the barbell.
WOD
AMRAP 12
30 Double Unders/50 Singles
20 SA OH Lunges/front Rack Sub
8 D Ball Over Shoulder
D – choose weight, penguin jumps
F – 35/20 … (100/70)
P – 50/35 …. (150/100)
COOL DOWN
1:00/side Couch Stretch
2:00 Frog
BURN
WARM UP
1:00 On Machine
10 Inch Worms
10 Floor Sweeps
10 Lunge And Reach
10 Up Down
SWEAT
A) AMRAP 12
20 Cals
10 DBL DB Burpees
Rest 1:00
B) Deadlifts
4 – 4 – 4 – 4 – 4
*SLOW on the way Down
