DEADLY TWELVE & HIIT ME UP

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

WOD "DEADLY TWELVE"

26' AMRAP:

12 Deadlifts

12 Pull-Ups

12 Shuttle Sprints

12 Push-Ups

12 Box Jumps

12 Lateral Burpees

B) BODY CROSS

WOD

"HIIT ME UP"

8' EMOM x 3 Rounds ('45 ON/'15 OFF):

1 - Rear Foot Elevated Split Squats x 16

2 - Renegade Rows x 16

3 - Wall Sit ('45)

4 - 200m Run

5 - Ring Rows ('45)

6 - Bike ('45)

7 - Plank-To-Push-Ups x 20

8 - Battle Rope ('45)

"True strength is the courage to admit weakness."