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."


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