FIT
WARM-UP
:30 of Each
Jumping Jacks
Bootstrappers
Single Arm Press(:15/:15)
D Ball Hold
x4
FIT
STRENGTH
3 Sets
5/side Banded Fire Hydrants
3/side Single Leg Deadlifts
Deadlift
3 – 3 – 3 – 3 – 3 – 3 – 3
*with exactly 45sec of rest between sets*
Work up in weight for the single leg deadlits.
Maintain the same weight for the 7 sets.
WOD
AMReps 2:00
15/12 Cals
10 Shoulder To Overhead
Me D Ball Over Shoulder
2:00 Rest
x4
D – choose weight
F – 95/65
P – 135/95
***Choose cal number that can be achieved in well under 1:00. STO should be unbroken.
COOL DOWN
1:00/side Calf Stretch
1:00/side Standing Hamstring
1:00 Forward Fold
BURN
WARM-UP
:30 of Each
High Knees
Tin Man
Floor Sweeps
Plank
x3
BURN
4 Sets:
10 Each Side L-sit Single Leg Taps Over DB
15 Dead Bugs With DB
10 Slow Knee To Elbows
AMRAP 4:00
12 Cals
21 Hang Squat Cleans
15 Step Ups With Dbs
Rest 2:00
x4
