UPS & DOWNS & WINTER HIIT

07.12.2021

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

STRENGTH

Back Squat

5 @ 50%

3 @ 60%

1 @70%

Max Reps @75%

WOD

"UPS & DOWNS"

For Time:

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

Burpees

Pull-Ups

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

KB Swings

Goblet Squats

B) BODY CROSS

"WINTER HIIT"

8' EMOM x 3 Rounds:

1 - Jumping Jacks ('45)

2 - MB Wall Sit-Ups ('45)

3 - Wall Sit ('45)

4 - Front Plank ('45)

5 - DB Thrusters ('45)

6 - Row ('45)

7 - Box Push-Ups ('45)

8 - Jumping Squats ('45)

"Water the flowers, not the weeds."