FIT
WARM UP
200m Run
30sec Passive Hang
10 Scap Pull Ups
10 Good Mornings
10 Upright Rows
5 Romanian Deadlifts
5 Conventional Deadlifts
5 Sumo Deadlifts
10 Tuck Jumps
STRENGTH
(A) Deadlift
5-5-5-ME
*-15% of third set for 1 ME set with no pause at the top of each rep
(B) 2 Sets
45sec D Ball Bear Hug
5-10 Strict Toes To Bar
Work up in weight for the deadlifts.
WOD
3 Rounds
400m Run
15 Sumo Deadlift High Pulls
15 Pull Ups
D – choose weight, seated or banded pull ups
F – 75/55
P – 115/75, chest to bar
COOL DOWN
1:00/side Hamstring Stretch
2:00 Child’s Pose
BURN
WARM UP
30 Jumping Jacks
20 Lateral Hops
10 Lunge And Twist
10 Calf Raises On Plate
SWEAT
100 Cal Bike
60 Burpee Onto Plate
2k Row
switch machines as needed
