October 4th, 2021

FIT

WARM UP

200m Run
10 Hip Rotations
10/side Banded Side Steps
10 Banded Squats
10 Good Mornings
10 Shoulder Rolls
5 Hang Clean Pulls
5 Hang Power Cleans
10 Broad Jumps

STRENGTH

(A) Back Squat
7-7-7
*-15% of third set for 1 ME set with no pause at the top of each rep

(B) 2 Sets
5/5 Single Leg Deadlifts
10/side Leg Adduction In Side Lying Position

Work up in weight for the first three sets.

WOD

6 Rounds
200m Run/Row/Ski*
12 Hang Power Cleans

*Can choose one or pair run and machine.

D – choose weight
F – 95/65
P – 135/95

COOL DOWN

2:00/side 90/90

BURN

WARM UP

1:00 On Machine
10 Lunge And Twist
10 Inch Worms
10 Up Downs
30 Jumping Jacks

SWEAT

AMRAP 4:00 x 4
650m Row or Ski
M.E. Burpees In Remaining Time
Rest 2:00 Between Rounds

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