FIT
ÊWARM-UP
1:00 Skipping
Then 2 Rounds
20 Plank Shoulder Taps
10 PVC Pass Throughs
10 Strict Press
10 90/90 Transitions
10 OH Squats (PVC or Bar)
FIT
STRENGTH
Press
7-7
Push Press
7-7-ME
Increase weight on the press.
PP – 65-70-75%
WOD
AMRAP 9:00
30 Double Unders
13 Overhead Squats
D – front squat if needed, choose weight
F – 75/55
P – 95/65
COOL DOWN
1:00 Passive Hang
1:00/side Sleeper Stretch
BURN
WARM-UP
30 Running Mountain Climbers
10 Mountain Climbers w Twist
10 Cossacks
10 Banded Squats
10 KB Swings
10 Jumping Jacks
x2
BURN
EMOM 20
1. KB Step Ups
2. Sumo KB Deadlift
3. KB Swings
4. Lateral Lunges With KB
5. Rest
3 Sets:
12 Laying Leg Raises To KB OH
20 Leg Lifts Over KB
12/side Side Plank Dips
