FIT
WARM UP
30 Jumping Jacks
10 Mountain Climbers w Twist
10 Bootstrappers
10 Hollow Rocks
30 Bicycles
10 Supermans
10 Air Squats
10 Jump Squats
STRENGTH
(A) Back Squat
3-3-3-3-ME
*-15% of fourth set for 1 ME set with no pause at the top of each rep
(B) 2 Sets
10 Weighted Glute Bridges
30 Supine Laying Banded March (Band Around Feet)
Work up in weight for the first four sets.
WOD
For Time
50 Ball Slams
50 Back Squats (From Floor)
50 Sit Ups
3:00 Front Rack Hold (Accumulate)
200 Grasshoppers
D – choose weights, can be from rack
F – 30/20, 115/75
P – 50/30, 165/115
COOL DOWN
2:00/side 90/90 with contract/relax
BURN
WARM UP
1:00 On Machine
10 Lunge And Reach
10 Step Ups
10 Air Squats
10 Twist And Knee Up
30 Lateral Hops
SWEAT
AMRAP 20
Add 10 Reps Everytime Through
Except Skipping
+10 Calories
+10 Wall Balls
+10 Single Step Overs
90 Skips
