FIT
WARM UP
30 Jumping Jacks
10 Shoulder Rotations
10 Beat Swings
10 Good Mornings
10 Strict Press
10 Front Squats
3 Rope Pulls
10 Jump Squats
STRENGTH
(A) Strict Press
7-7-7
*1 ME set of push press at third press weight
(B) 2 Sets
10sec Overhead Bb Hold (Heavier Than Last Week)
5-10 Mix Grip Strict Pull Ups Or Seated Pull Ups
Work up in weight for the first three sets.
WOD
E4M x 3 (12:00)
20 Wall Balls
20 Toes To Bar
10 Deadlifts
2 Rope Climbs / 4 Pulls
D – choose weights, v ups/tucks
F – 20/14, 185/125
P – 315/215
COOL DOWN
1:00/side Doorway Stretch
1:00/side Sleeper Stretch
1:00 Passive Hang
BURN
WARM UP
10 Lunge And Reach
10 Straight Leg Sit Up
10 Bicycles
10 Air Squats
10 Jump Lunges
SWEAT
(A) For Time (Cap 20min)
60 Wall Balls
30 V ups
60 Kb Swings
30 Alt V ups
60 Kb Squats
30 V ups
60 Wall Ball Lunges
30 Alt V ups
(B) 5 Sets
10/side Seated Shoulder Press
10/side Upright Row
