12.01.2022
A) CROSS
WARM-UP Dynamic Warm-Up & WOD Prep
STRENGTH
Strict Press
3x5 @70%
1x5+ @70%
WOD
"THREE STRIKES"
12' AMRAP:
3 DB Front Squats
3 Chest-To-Bar Pull-Ups
3 Box Jump Overs
6 DB Front Squats
6 Chest-To-Bar Pull-Ups
6 Box Jump Overs
...
B) BODY CROSS
"TOP HIIT"
8' EMOM x 3 Rounds:
1 - Weighted Box Step-Ups ('45)
2 - Side Plank ('45)
3 - Ground-To-Overhead ('45)
4 - Ring Rows ('45)
5 - Line Sprints ('45)
6 - Flutter Kicks ('45)
7 - Jumping Lunges ('45)
8 - Mountain Climbers ('45)
"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad."
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