FIT
WARM UP
30 Jumping Jacks
5e Bull Dogs
10/leg Side Box Step Ups
10/arm Single Arm Swings
5/arm Windmills
10 Scap Pull Ups
10 Beat Swings
10 Hand Release Push Ups
10 Burpees
STRENGTH
(A) Back Squat
9-9-9
(B) 2 Sets
5/side Goblet Pistols / Side Box Step Ups
30sec Side Plank Per Side
15 Empty Bar Seated (On Box) Good Mornings
Work up in weight for the squats.
WOD
“Nate”
AMRAP 20
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings
D – 3 ring rows + 3 push ups, pike/tripod push ups, choose kb
F – 3 pull ups + 3 ring dips, 50/35
P – 70/50
COOL DOWN
2:00 Forward Fold
2:00 Passive Squat Bottom
BURN
WARM UP
1:00 Skipping Or Plate Hops
10 Lunge And Reach
10 Straight Leg Sit Up With Tap To The Side
10 Inch Worms
10 Step Ups
SWEAT
(A) AMRAP 10
50 Skips
10 Weighted Step Ups
10 Burpees To Target
REST 2:00
(B) AMRAP 10
50 Russian Twists
10 Front Squats
10 Burpee Box Jump Overs
(C) Tabata: PLANKTEMBER
