PUMP FAKE & HIIT HARDER

22.12.2021


A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

Strict Press

1 x 3 @ 60%

1 x 3 @ 65%

1 x 8 @ 70%

1 x 8+ @ 65%


WOD

"PUMP FAKE"

For Time:

10-9-8-...-3-2-1

Strict Pull-Ups

Push-Ups

Overhead Squats


B) BODY CROSS


"HIIT HOT"

8' EMOM x 3 Rounds:


1 - Weighted Box Step-Ups ('45)

2 - Burpees-To-Plate ('45)

3 - Wall Walks ('45)

4 - Jumping Pull-Ups ('45)

5 - Side Plank ('45)

6 - Row ('45)

7 - Jumping Squats ('45)

8 - Box Push-Ups ('45)


"Pursue one great decisive aim with force and determination."

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