FURIOUSLY FAST & HIIT THE BEAT

06.10.2021

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

STRENGTH

Strict Press 5 x 3

WOD

"FURIOUSLY FAST"

6' AMRAP:

5 Pull-Ups

10 Push-Ups

15 Air Squats

3' Rest

6' AMRAP

30 Wallballs

10 Push Presses

B) BODY CROSS

"HIIT THE BEAT"

8' EMOM x 3 Rounds:

1 - Burpees x 10

2 - Front Plank ('45)

3 - DB Front Squats x 15

4 - Wall Sit ('45)

5 - Pull-Ups x 15

6 - Bike 13/11 Cal

7 - Push-Ups x 16

8 - Sit-Ups ('45)

"Roses that are left unpruned can become tangled mess of old and new canes."