BOUNCER & HIIT PIT

11.01.2022

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

STRENGTH

Back Squat

3x5 @70%

1x5+ @70%

WOD

"BOUNCER"

For Time:

10 - 20 - 30 - 20 - 10

Double Unders

Box Jumps

Push-Ups

Wallballs

B) BODY CROSS

"LOUD PIT"

8' EMOM x 3 Rounds:

1 - High Knees ('45)

2 - Box Dips ('45)

3 - Weighted Wall Sit ('45)

4 - Wallballs ('45)

5 - Sit-Ups ('45)

6 - Burpees ('45)

7 - Air Squats ('45)

8 - Box Jumps ('45)

"Real fears can be overcome. It's the imaginary ones that are unconquerable."