THREE STRIKES & TOP HIIT

12.01.2022

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

STRENGTH

Strict Press

3x5 @70%

1x5+ @70%

WOD

"THREE STRIKES"

12' AMRAP:

3 DB Front Squats

3 Chest-To-Bar Pull-Ups

3 Box Jump Overs

6 DB Front Squats

6 Chest-To-Bar Pull-Ups

6 Box Jump Overs

...

B) BODY CROSS

"TOP HIIT"

8' EMOM x 3 Rounds:

1 - Weighted Box Step-Ups ('45)

2 - Side Plank ('45)

3 - Ground-To-Overhead ('45)

4 - Ring Rows ('45)

5 - Line Sprints ('45)

6 - Flutter Kicks ('45)

7 - Jumping Lunges ('45)

8 - Mountain Climbers ('45)

"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad."