FIT
WARM-UP
1:00 Row/Bike (50% Effort)
5e Bull Dogs
:30 Passive Hang
10 Scap Pull-Ups
10/side SA DB Press
5/side DB Windmill
10 Shoulder Rolls
5 Slow Front Squats
:30 Row/Bike (80% Effort)
FIT
STRENGTH
Front Squat
3-3-3-3-3
Tempo 32X1
Work up in weight based on feel, making sure to stick to the tempo.
WOD
AMRAP 14
1000m Row / 2 Mi Bike
50 Dbl Db Shoulder To Overhead
40 Pull Ups
30 Power Cleans
D – Choose Weights, Seated Pull Ups
F – 35s/20s, 115/75
P – 50s/35s, 155/105, CTB
COOL DOWN
1:00/side Psoas Stretch
2:00 Frog Stretch
BURN
WARM-UP
Warm Up
20 High Knees
20 Butt Kickers
12 Mountain climbers
12 Floor Sweepers
12 Lateral hops
X2
BURN
4 Sets:
12 Rear Foot Elevated Pulses + 6 Speed RFESS
12/side Step Ups
8 x 1/4 + 1 Goblet Squat
AMRAP 15:00
15 Power Cleans
15 Thrusters
30 Skips
