FIT
WARM-UP
1:00 Bike/Row
10/side Shoulder Rotations
10 Inchworm + Push-Up
:30 Passive Hang
10 Scap Pull-Ups
:30 HS or Plank Hold
10 Pike Push-Ups
:30 Bike/Row @ 80% Effort
FIT
STRENGTH
Single Arm Press + Windmill
3 – 3 – 3 / arm
Push Jerk
3 – 3 – 3 – 3 – 3 – 3 – 3
With Exactly 45sec Of Rest Between Sets
Work up in weight for the single arm press if possible. Choose a challenging weight that you can maintain for the push jerks.
WOD
21-15-9
Cals
Pull Ups
Strict Handstand Push Ups
D – seated pull ups, pike push ups
P – chest to bar
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM-UP
1:00 Min On Machine
Then
15 Straight Leg Sit Ups
10 Air Squats
10 Push Press
X2
BURN
AMRAP 21:00
500m Row Or 1 Mile Bike
10 Thrusters
15 Burpees Over The Db
25 V-ups
Then,
Double Tabata
Alternate Between:
1. Hollow Hold
2. Russian Twists
