Ufit (SWEAT/HIIT)

2 Rounds FT

40 Cal Row
40 Mountain Climbers (2=1)
40 MedBall Cleans
40/40 SA Push Press
40 Plate G2OH
40 Up/Down to plate

3 Rounds:
1:00 Stations
1:00 Rest btwn rnds

STATION 1: KB Swing

STATION 2: Ballistic Sit ups

STATION 3: DB Suitcase Lunges

STATION 4: KB Deadlift

4 Rounds 

15 MB thrusters

15 Burpee Box Jump-over

15 Push-ups 

200m run/row

STRENGTH

3 sets

20 DB Strict Press

14 Alt. weighted Box step-up 

EMOM 10

1: 14 Jumping lunges

2: 12 DB Up/down DL

FOR TIME

45 Jumping squats
45 Sit ups
45 Seated DB Press
45 Mtn Climbers (2=1)
45 DB Bent over row

EMOM 20

1: 40 Plate Hops

2: 7/7 SA KB Thruster

3: 40 Flutter Kicks 

4: 10 Burpees

5: Rest 

AMRAP 15

10 Floor Press’ 

20 Alt. Curtsey Lunges 

15 Push-ups 

20 RKS 

Conditioning

5 Rounds

20 Wall Ball/Thruster

20 Cal Row

20 DB Power Curls

15min Amrap

12 Power Jacks

12 Burpee

12 Cal Bike/Row

Metcon

5 Rounds
10 Push ups
20 Squats
30 Sit ups
-Rest 30 sec between sets-