FIT
WARM UP
1:00 Cardio
10/side Banded Side Steps
10 Banded Squats
10 Good Mornings
10 Shoulder Rolls
10 Front Squats
5 Inchworm + Push-up
:30 HS Hold / Plank
20 Jumping Lunges
STRENGTH
(A) Back Squat
5-5-5-ME
*-15% of third set for 1 ME set with no pause at the top of each rep
(B) 2 Sets
20 Banded Side Steps Each Direction
10/side Single Leg Glute Bridges
Work up in weight for the squats.
WOD
AMRAP 14
3-3-3, 6-6-6, 9-9-9, etc
Front Squats
Strict Handstand Push Ups
Cals
D – choose weight, tripod or pike push ups
F – 115/75
P – 165/115, deficit (2″/1″)
COOL DOWN
2:00 Forward Fold
2:00 Passive Squat Bottom
BURN
WARM UP
10 Lunge And Reach
10 Shoulder Rotations
10 Step Ups
10 Floor Sweepers
10 Deadlifts
1:00 On Machine
SWEAT
(A) AMRAP 12
12 DB Power Clean And Jerks
9 Burpee Box Jumps
6 Weighted Step Ups
(B) EMOM 9
1. Deadbugs
2. Alt V-ups
3. Side Plank / Side Plank / Plank
