SPIRAL STAIRCASE & HIIT BITE

12.04.2022


CROSS


WARM-UP

Dynamic Warm-Up & WOD Prep


STRENGTH

Back Squat - Build to Heavy Set of 3


WOD

"SPIRAL STAIRCASE" - 12' AMRAP:

2 Push Presses

8 FR Box Step-Ups

4 Push Presses

8 FR Box Step-Ups

6 Push Presses

8 FR Box Step-Ups

...

(Continue To Add 2 Push Presses Each Round)


BODY CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


WOD

"HIIT BITE"

8' EMOM x 3 Rounds:


1 - Box Jump Overs ('45)

2 - Elevated Shoulder Taps ('45)

3 - Jumping Squats ('45)

4 - Twists ('45)

5 - Jumping Pull-Ups + Push-Ups ('45)

6 - Row ('45)

7 - V-Ups ('45)

8 - OH Lunges ('45)


"When doing your risk analysis, how do you measure the risk of doing nothing?"


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