FIT
WARM UP
:30 of Each
Jumping Jacks
Airplane Push-Ups
Ring Rows
Alternating V Ups
Single Arm KB Swing (:15/:15)
x3
STRENGTH/SKILL
4 Sets:
8 Bench Press
8 Strict Chin Ups
Work up in weight for the bench press.
Add weight to chin ups of possible.
WOD
EMOM x 16
16-20 KB Swings
1-2 Rope Climbs
2 Heavy Sled Pushes (There & Back)
2-4 Wall Walks
D – choose weight
F – 50/35
P – 70/50
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM UP
30 Jumping Jacks
10 Lunge And Twist
10 Step Ups Or Box Jumps
:30 Plank
:30 Grasshoppers
SWEAT STEADY
A) Every 3:00×6
8 Push Up + DB Pull Through
10 Front Rack Lunges
10 Box Jumps
* Aim For :30 Rest,
If Not Decrease Reps By 2s
B) Core
10 Bird Dogs
:30 Hollow Hold
:30 Russian Twists SLOW
