Friday May 3

FIT

SKILL/STRENGTH
A) 3 SETS:
4 POWER SNACTHES
(Touch n Go)

B) 3 SETS:
4 OVERHEAD SQUATS

Work up to a challenging set of 4 for both
**Building from 2 weeks ago**

WOD
15 - 12 - 9
Pull Up + Toes to Bar [1+1=1 Rep]
D Ball Over Shoulder

*After each Round:
250m Row / 200m Ski

D - Seated Pull Up + Sit Up, Choose weight
F - 100/70
P - Chest to Bar + T2B, 150/100

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BURN

SWEAT
(Body Building + Sprints)
4 SETS:
20 DBL DB Farmers Heel Elevated Squats
(feet touching)
8 Cal Bike Sprint
Rest 2:00

4 SETS:
20 Straddle KB Lifts
12 Cal Row
Rest 2:00

4 SETS:
across the gym (there and back) Walking Farmers Lunge
12 Cal Ski
Rest 2:00