group|FIT:

Warm up:  3 sets:   15 push ups / 15 air squats / 10 TTB; suicide count down

Strength / Skill:  back squat:  1 x 3 @ 70%, 1 x 3 @ 80%, 1 x AMRAP @ 90% / AUX:  8 strict chin-ups between sets; then 8 minutes to find max height box jump

Workout: death by:  KB swings (heavy) go up 2 each minute, cash out 50 wall balls.  Then 8 min AMRAP:  50-40-30-20-10 ab mat sit ups / double unders

Stretch:  yoga

 

basic|FIT

Warm up:  cardio

Strength / Skill:  air squat, push up, ring row, ab mat sit up 

Workout:  15 mn AMRAP – crazy 8’s:  8 air squats, 8 push ups, 8 ring rows, 8 ab mat sit ups

Stretch:  yoga