SQUARE UP & HIIT BEAT

20.01.2022


A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

Strict Pull-Up 4 x 5

Strict Handstand Push-Up 4 x 5


WOD

"SQUARE UP"

3 RFT:

400m Run

8 Thrusters

16 Box Jump Overs


B) BODY CROSS


"HEAT BEAT"

8' EMOM x 3 Rounds:


1 - Burpee Box Jumps ('45)

2 - Overhead Lunges ('45)

3 - Handstand Hold ('45)

4 - Inverted Rows ('45)

5 - HR Push-Ups ('45)

6 - Flutter Kicks ('45)

7 - Jumping Squats ('45)

8 - Box Dips & Shoulder Taps ('45)


"Laziness, doesn't get a vote. Frustration, doesn't get a vote. Weakness doesn't get a vote. Negativity, doesn't get a vote. Only you do."


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