FIT
WARM UP
1:00 Cardio
10 Shoulder Rotations
10 Shoulder Press
10 Push Ups
10 Romanian Deadlifts
:30 Passive Hang
10 Scap Pull Ups
10 Burpees
STRENGTH
(A) Strict Press
9-9-9
(B) 2 Sets
20sec Overhead Bb Hold (Heavier Than Last Week)
5-10 Strict Pull Ups Or Seated Ring Pull Ups
Work up in weight for the press.
WOD
5x, Each Round For Time
15 Dbl Db Push Press
15/12 Cals
10 Db Burpee Deadlifts
–Rest 1 Between Rounds–
D – choose weight
F – 35s/20s
P – 50s/35s
*Do not pace. Push hard from round one and see whether you maintain or slow down.
COOL DOWN
1:00/side Sleeper Stretch
1:00/side Doorway Stretch
BURN
WARM UP
1:00 On Machine
10 Shoulder Rotations
10 Each Side Kb Push Press
10 Kb Swings
10 Bent Over Row With Kb
1:00 On Machine
SWEAT
(A) Ascending AMRAP 12
5 – 10 – 15 – 20…
Kb Swings
Calories
(B) 4 Sets
Ò21sÓ Bicep Curls
12 Bent Over Row
