FIT
WARM UP
40 Grasshoppers
30 Bicycles
20 Hollow Rocks
10 Supermans
Then, 2x
10 Step-Ups / Lunges
10 Ring Rows
10 Walking Deadlifts
10 Tuck Jumps
STRENGTH
4 Sets:
8 Deadlifts
10 Reverse DB Flies
Work up in weight for deadlifts.
WOD
For Time:
27 – 21 – 15 – 9
Box jumps
Pull ups
Buy Out – Tabata: Hollow Rocks
*8x 20sec On / 10sec Off
D – choose box height
F – 24/20
P – 30/24
*no banded pull ups
COOL DOWN
1:00/side Calf Stretch
1:00/side Hamstring Stretch
BURN
WARM UP
Tabata: Bike
Then…
2x
5 Deadlifts
5 Squats
5 Jump Squats
10 Floor Press
SWEAT
AMRAP 20
12 Cal Bike
5 DB Power Cleans
5 DB Thrusters
5 Burpee Over DB
Sled Push There & Back
BENCH
5 – 5 – 5 – 5 – 5
*with pause at chest
