Monday January 15th

FIT

SKILL
FRONT SQUAT
5 - 3 - 1 - 1 - 1

Then drop to 75% of what you hit
and do a max effort set

WOD
4 ROUNDS:
10 Calories Any Machine
2 Rope Climbs
20 DB Single Arm Overhead Lunges [10/10]

D - Choose weight, 4-5 Rope Pulls, Modify to Front Rack/Goblet Lunges if needed
F - 35/20
P - 50/35

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BURN

SWEAT
In 15 min Complete:
27-21-15
Push ups
Sit ups
—Rest 1:00—
21-15-9
DB Bench Press
Knee ups or V ups
—Rest 1:00—
15-12-9
DB Push Press
Rings Rows

CORE
3 SETS:
10 Weighted Hip Thrusts
30 Weighted Single Leg Hip Thrust
30 Banded Hip Thrust