FIT
ÊWARM-UP
30 Running Mountain Climbers
10 Mountain Climbers w Twist
10 Cossacks
10 Banded Squats
10 Banded Arm Raises
10 Jumping Step Ups
x2
FIT
STRENGTH
Front Rack Rear Foot Elevated Split Squats
3 – 3 – 3 / leg
Back Squat
3 – 3 – 3 – 3 – 3 – 3 – 3Ê
*with exactly 45sec of rest between sets*
If comfortable with the rfess, increase the weight in small increments.
As the previous weeks, choose a weight that is challenging but maintain for all 7 sets of back squats.
WOD
3 Rounds:
24 Burpee Box Jumps
8 Lungesters
D – Choose Weight And Maintain
F- 75/55 Then Add 5-10lbs Each Round
P – 95/65 – 135/95 – 185/125
COOL DOWN
1:00/side Psoas Stretch
2:00 Frog Stretch
BURN
WARM-UP
1:00 Skipping
10 Floor Sweepers
10 Knee Up And Twist
10 Lunge And Reach
7/side Single Arm Thrusters
X2
BURN
3 Sets:
10/side Single Arm Banded Pull Down
12 Banded Face Pulls
1:00 Plank Hold
EMOM 15:00
Min 1 – 7 Single Arm Devils Press
Min 2 – 4 Man Makers
Min 3 – :40 Second Skipping
