FIT
WARM-UP
30 Jumping Jacks
15 Beat Swings
15 Hollow Rocks
15 Superman Pulses
10/side Single Leg Deadlifts
10/side Step Ups
10 Lunge + Lunge + Jump Squat
FIT
STRENGTH
Deadlift
3-3-3-3-3 Tempo 50X1
Work up in weight based on feel, making sure to stick to the tempo. 5sec down, tng.
WOD
8 Rounds:
8 Dbl Db Front Squat + Step Up
12 Toes To Bar
D – choose weight, hanging knee raises or reverse crunch
F – 35s/20s
P – 50s/35s
COOL DOWN
1:00 Forward Fold
1:00/side Pigeon
BURN
WARM-UP
400m Run
10 Lunge To Foot Pull
10 Floor Sweepers
10 Mountain Climber
10 Hollow Rock
10 Air Squat
BURN
Every 12:00 x3
800m Row
20 Cal Bike
20 Db Front Squats
