FIT
ÊWARM-UP
:30Ê of Each
Jumping Jacks
Lunge and Twist
Air Squats
DBSN (Light)
x4
FIT
STRENGTH
Back Rack Back Step Lunge
7 – 7 – 7/leg
Back Squat
7 – 7 – 7 – 7 – 7
With Exactly 60sec Of Rest Between Sets
Work up in weight for the lunges. Choose a challenging weight that you can maintain for the squats.
WOD
For Time:
800m Run
50/40 Cals
50 Pistols
50 DB Snatch
D – step ups, choose db weight
F/P – 50/35
COOL DOWN
1:00/side Psoas Stretch
2:00 Frog Stretch
BURN
WARM-UP
200m run
10 Ankle Pull
10 Arnold Press with 5 plates
10 Tri Ext with plate
10 Lunge and Reach
10 Air Squat
10 Straight Leg Sit-up
BURN
27-21-15-9
Skull Crushers
Hammer Curls
Ê*:30 Hollow Hold Between*
30 Rounds:
4 Burpees
2 Lungesters
