FIT
WARM-UP
15 Cals
10 Inchworm + Push-Up
10 MC w Twist
20 Alternating V-Ups
5/side Upright Row
5/side Press
5/side Windmill
10 Shoulder Rolls
10 Push Press
FIT
STRENGTH
Push Press
3-3-3-3-3
Tempo 11X5
Work up in weight based on feel, making sure to stick to the tempo. This is 5sec hold overhead and no rebounding.
WOD
30-20-10
DB Snatch
Alt V Ups
Cals
D – choose weight
F/P – 50/35
This should be a short-ish burner
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM-UP
5/side Lunge to foot pull
30 Jumping jacks
10 Hollow rocks
10 Lunge and twist
10 KB swing
X3
BURN
60-40-20
KB Swings
Burpees
5 Sets
30 Russian Twists
30 Deadbugs with Slam Ball
