FIT
WARM UP
8:00
30 Jumping Jacks
10 Mountain Climbers w Twist
10 Plank Shoulder Taps
10 Bootstrappers
10 Air Squat w Twist
5 Burpee Broad/Tuck Jump
STRENGTH
5 Sets
3 Front Squats
SUPER SET – 5 Back Squats
Work up in weight for the squats. Rack the bar after FSQ and go right into the BSQ.
WEIGHT WISE – should feel very spicy by the 2nd/3rd back squat
WOD
27-21-15-12-9-6-3
Front Squats
Bar Facing Burpees
Time cap = 16:00
D – choose weight
F – 95/65
P – 135/95
COOL DOWN
1:00/side Couch Stretch
2:00 Frog
BURN
WARM UP
1:00 On Machine
10 Lunge And Twist
10 Step Ups
10 Down Dog To Cobra Pass Thru
10 DB Deadlifts
SWEAT
A) AMRAPx4
18 Cals
14 DBL DB Step Overs
M.E. Hand Release Push Ups
–Rest 1:00–
B) AMRAPx4
18 Cals
14 Hand Release Push Ups
M.E. Step Overs
–Rest 1:00–
C) AMRAPx4
18 Cals
14 DBL DB Step Overs
M.E. Hand Release Push Ups
D) Romanian Deadlifts
5 – 5 – 5 – 5 – 5
