FIT
WARM UP
30 Toe Taps
10 Wide Stance Inch Worms
10 Beat Swings
10/side SL Deadlifts
10/side Upright Row
10/side Hang Cleans
10/Side Strict Press
5/side Windmills
x2
WORK IT WEDNESDAY
Ê20 Burpees
20 Dbl Db Front Squats
20 Db Snatch
–Rest 2–
20 Push Ups
30/25 Cals
20 Sa Clean And Jerks
–Rest 2–
20 Toes To Bar
20 Thrusters
40 Skater / Curtsey Lunges
–Rest 2–
15 Devils Press
–Rest 2–
Do it all again 🙂
40:00 cap
Barbell:
D – choose – no more than 2 sets
F – 95/65 (shoot for either UB or max 2 sets)
P – 135/95 (2, max three sets for thrusters)
Dumbbell:
D – choose
F – 35/25’s
P – 50/35
COOL DOWN
1:00/side Cossack Stretch
1:00/side Pigeon Stretch
URN
WARM UP
30 Butt Kickers
30 High Knees
10 Deadlifts
10 Push Press
10 Air Squats
SWEAT STEADY
EMOM 30
1. 5 Devils Press
2. 10 Snatch + Push Press
3.20 Ball Slams
4. Wall Sit With Ball
5. Plank
