TWINER & HIITPARADE

A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

Deadlift 5 x 5


WOD "TWINER"

3 Rounds For Time:

10 Lateral Burpees

20 Deadlifts

30 Sit-Ups

20 Box Jumps

10 HR Push-Ups§


B) BODY CROSS


"HIITPARADE"

8' EMOM x 3 Rounds:


1 - Box Jump Overs x 16

2 - HR Push-Ups x 14

3 - Rear Foot Elevated Split Squats x 20

4 - Ring Rows x 20

5 - Shuttle Sprints ('45)

6 - Jumping Squats x 20

7 - Single Unders ('45)

8 - Front Plank ('45)


"Don't bunt. Aim out of the ballpark."

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