FIT
WARM UP
1:00 Cardio
Then 2x
10 Floor Sweeps
10 Tin Mans
10 Inchworm + Push Up
:30 Plank
10/Leg Step Ups
10 Jump Squats
STRENGTH
(A) Deadlift
9-9-9
(B) 2 Sets
15 Bent Over Reverse Flies (Plates)
5 Slow Swimmer Hovers
10 Weighted Sit Ups (Plate Oh)
Into 30 Bicycle Crunches
Work up in weight for the deadlifts.
WOD
AMRAP 7
7 Wall Balls
5 Burpee Box Jump Overs
Buy Out / Cool Down
7 Minute Machine Or Run Easy Pace
D – choose weight
F – 20/14
P – 30/20
COOL DOWN
1:00/side Hamstring Stretch
2:00 Childs Pose
BURN
SWEAT
(A) 50-40-30-20-10
Calories
Alt Snatch
(B) 5 Sets
10 Straddle Lift
10 “Cable” Pull Through
