FIT
WARM UP
1:00 Cardio
Then 2x
10 Romanian Deadlifts
10 Inchworm + Push Up
:30 Plank
10 Lunge & Twists
10 Jump Squats
STRENGTH
Deadlift
7-7-7
*-15% of third set for 1 ME set with no pause at the top of each rep
2 Sets
10e Ws Ts Ys Laying Prone
10 Alt Bird Dogs
25 Hollow Rocks
Work up in weight for the first three sets.
WOD
For Time
10 D Ball Over Shoulder
50/40 Cals
20 D Ball Over Shoulder
30 Dips
40 Db Farmer Lunges
50/40 Cals
D – choose weights
F – 100/70, 35s/20s
P – 150/100, 50s/35s
COOL DOWN
1:00 Forward Fold
1:00/side Pigeon
1:00 Childs Pose
BURN
SWEAT
(A) EMOM 15
1. 20 Slam Balls
2. 10 Push Ups + Plank Remaining Time
3. Rest
(B) EMOM 15
1. 20 Plank Toe Taps
2. 40 Heel Taps
3. 20 Bicycles
