FIT
WARM-UP
1:00 Skipping
10 Tin Mans
10 Floor Sweeps
10 Wide Stance Inchworm (Reach Back Through Legs)
10 Scap Push-Ups
10 Tripod Push-Ups
:30 Handstand OR Plank Hold
:30 Passive Hang
10 Burpees
FIT
STRENGTH
Deadlift [DELOAD]
5-5-5-5
50-60%
*8 Heavy Russian KB Swings After Each Set Of Deadlifts*
[Can make these banded]
Take the opportunity to let your nervous system regroup as far as your lifting goes this week. Should feel strong, confident, and have good speed through each lift.
WOD
“Bradshaw”
10 Rounds
3 Strict Handstand Push-ups
6 Deadlifts
12 Pull-ups
24 Double Unders
D – choose weight
F/P – 225/155
COOL DOWN
1:00/side Calf Stretch
1:00/side Standing Hamstring
BURN
WARM-UP
:30 Of Each Movement
Lunge To Foot Pull
Ankle Rotations
Squat Bottom Hold
Tin Man
x2
THEN
surprise Warm Up Game
BURN
27-21-15-9
DB Snatch
**40 Jump Squats Between Rounds **
THEN
EMOM 15
Min 1 – Alt V-ups
Min 2 – Russian Twists With Plate
Min 3 – Hollow Pull Overs With Plate
Min 4 – Plank Hold
Min 5 – Knee To Elbow
