FIT
WARM UP
15 Calories
10/side Fire Hydrants
10 Bootstrappers
10 Romanian Deadlifts
10 Hang Cleans
10 Front Squats
5 Push Jerks
5 Split Jerks
10 Beat Swings
50 Skips
STRENGTH
(A) E 30sec x 20 (10:00)
1 Squat Clean + Split Jerk
(B)2 Sets
5 Deficit Clean Pulls
*Stand on 25lb Plates
After warming up the goal is to keep the weight the same (challenging for all 20 reps).
WOD
EMOM 12
Min 1 – ME Double Unders
Min 2 – ME Toes to Bar
Min 3 – ME cals
Min 4 – REST
Score is total reps of each
COOL DOWN
2:00 T Spine Stretch W Pvc/bench
20 Slow Pass Throughs
Burn
WARM UP
30 High Knees
30 Butt Kickers
10 Lunge And Twist
10 Jump Squats
1:00 On Machine
SWEAT
Every 5:00×6
25 Wall Balls
400m Run
25 Lunges With The Ball
Bike Or Row For The Remainder Of The Time
Recovery Pace
