FIT
WARM-UP
40 Toe Taps on Wall Ball
10 Mountain Climbers w Twist
10 Hand Release Push-Ups
10/side Single Leg Deadlift
10/side Single Arm Upright Row
10/side Single Arm Press
5/side Windmill
10 Lunge + Lunge + Jump Squat
FIT
RUNNING CLOCK
EMOM 12
Min 1 – 12 Pistols
Min 2 – 12 KB Snatch (6/6)
Min 3 – 12 Hand Release Push Ups
–REST 2–
For Time
50 Wall Balls
15 Muscle Ups
50 Wall Balls
D – choose weight, modify pistols from box, 20 rows + 20 box dips for muscle ups
F – 50/35, 20/14, same mod for muscle ups
P – 70/50, 30/20
–REST 3–
4 Rounds
16 SA Overhead Lunges
16 KB Sumo Deadlift High Pulls
16 Sit Ups
Same kb weight as above.
COOL DOWN
1:00/side Seated Twist
1:00/side Couch Stretch
BURN
WARM-UP
10 Lunge And Twist
10 Inch Worm
10 Step Ups
10 KB Deadlifts
10/side KB Push Press
x2
BURN
4 Sets:
12 Landmine RDL
15/side Banded Side Abductions
15/side Clam Shells
AMRAP 10
16 KB Swings
8 Burpee Box Jump Overs
16 KB Hang Squat Cleans
8 Burpee Box Jump Overs
