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FIT IN WOD 5/4

5
May

FIT IN WOD 5/4

Two sets of:
60 seconds of Jogging High Knees In Place
30 second Static Goblet Squat Hold
60 seconds of Alternating Lateral Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers
*Breathe in and out of your nose only

OTM for 18 Minutes OTM for 18 Minutes
Station 1: Backpack Push Press or Pike Push-Ups x 15-20 reps
Station 2: 5-10 Dynamic Push-Ups 
Station 3: 20 Seconds of Side Plank (each side) Station 

OTM for 18 Minutes
Station 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 2: 7-10 Single-Arm Hang Clean & Jerk (each arm – or 7-10 with barbell)
Station 3: 30 Seconds of Renegade Rows

3 sets
8-12 Arnold Press
8-12 ALT Bent Over DB Rows
8-12 DB Curls
8-12 DB or Plate Front Raise
60 Seconds Russian Twist