FIT
WARM UP
(8:00)
1:00 Skipping
10/side DB Press
10 PVC Pass Throughs
10 Push-ups
10 Mountain Climbers w Twist
10 Hang Power Snatch
10 Broad Jumps
STRENGTH
(A) Strict Press
3-3-3-3-ME
*1 ME set of push press at fourth press weight
(B) 2 Sets
5/side Windmills
50m/side Mixed Carry (Farmer + Overhead)
Work up in weight for the first four sets.
WOD
Buy In – 800m Run
7 Rounds
30 Double Unders
9 Hang Power Snatch
5 Strict Handstand Push Ups
D – 20 singles, choose weight, pike push ups
F/P – 75/55
COOL DOWN
1:00/side Doorway Stretch
1:00/side Sleeper Stretch
1:00 Childs Pose With Shoulder Variation
BURN
WARM UP
30 Jumping Jacks
10 Inch Worms + Shoulder Taps
10 Air Squats
10 Jump Squats
X2
SWEAT
(A) 1:00 On / 1:00 Off x8
12 Burpees
ME Jump Squats in Remaining Time
* Should Have At Least 20 Seconds For Jump Squats,
If Not Then Scale Burpee Amount
(B) 5 Sets
5-10 Sphinx Push-Ups
10/side Hammer Curl
