DOGFIGHT & HIIT HARD

17.03.2022

CROSS

WARM-UP

Dynamic Warm-Up & WOD Prep

STRENGTH

Strict Handstand Push-Up 5 x 5

WOD

"DOGFIGHT" - For Time:

3 Rounds:

12 Deadlifts

12 Lateral Burpees Over The Bar

3 Rounds:

9 Front Squats

9 Box Jumps

3 Rounds:

6 Push Jerks

6 Burpee Box Jumps

BODY CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

WOD

"HIIT CLEAR"

8' EMOM x 3 Rounds:

1 - Lateral Box Jumps ('45)

2 - Mountain Climbers ('45)

3 - Slam Balls ('45)

4 - DB Lunges ('45)

5 - Long Jumps ('45)

6 - Row ('45)

7 - Goblet Squats ('45)

8 - Front Plank ('45)

"If you aren't going all the way, why go at all."