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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."

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