Friday Madness & HIIT The Weekend

A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


WOD "Friday Madness" - 7 RFT (TC: 35'):

200m Run

30 Double Unders

20 Wallballs

10 Burpee Box Jump Overs

5 Pull-Ups

3 HS Push-Ups


B) BODY CROSS


"HIIT The Weekend" - 8' EMOM x 3 Rounds:


1 - Box Jumps x 15

2 - Box Dips x 20

3 - KB Swings x 16

4 - Deadhang ('45)

5 - Shuttle Sprints ('45)

6 - Ring Push-Up x 15

7 - Air Squats x 20

8 - Battle Rope ('45)


"If people knew how hard I worked to achieve my mastery, it wouldn't seem so wonderful after all."

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