FIT
WARM-UP
:30 of Each
Jumping Jacks
Bootstrappers
Lunge & Twist
Passive Hang
x4
*Switch L & Ts to Jumping Lunges
on round 3 & 4*
FIT
STRENGTH
Back Squat [DELOAD]
5-5-5-5
50-60%
*5 [land] tall box jumps after each set of back squats*
Take the opportunity to let your nervous system regroup as far as your lifting goes this week. Should feel strong, confident, and have good speed through each lift.
WOD
AMRAP 12
3 D Ball Ground To Shoulder*
5 Squat Cleans
10 Toes To Bar
D – choose weights
F – 100/70, 115/75
P – 150/100, 155/105
COOL DOWN
2:00/side Pigeon
BURN
WARM-UP
10 Mountain climbers
10 Floor Sweepers
7/side Strict press
10 Air squats
10 Hollow Rocks
X3
BURN
AMRAPx20
50 DB Goblet Squats
40 Hang DB Snatch
50 Body Weight Lunges
40 Lateral Hops Over DB
THEN
Alternating Tabata (8:00)
1. Crunches
2. Hollow Hold
