HavocFIT September 5th – 8th

Tuesday September 5th:

1. Stretch

2. Warm up: 2 Rounds: 10 Good Mornings, 30 sec Handstand Hold

3. Every minute on the minute for 16 minutes:

1st minute: 2 Backsquats

2nd minute: 3 Strict Press

4. 3 Rounds for Time:

300 Meter Run

30 Kettlebell Swings

5. Cool Down Stretch / Foam Roll

Wednesday September 6th:

1. Stretch

2. Warm up: 2 Rounds: 50′ Bear Crawl, 10 Sit ups

3. 10 minutes: Work on kipping skills Pull ups or Toes to bar

4. Every minute on the minute for 30 minutes:

1st: 5 Box Jumps

2nd: 6-10 Glute ham sit ups

3rd: 3 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday September 7th:

1. Stretch

2. Warm up: 2 Rounds: 6 Toes to bar, 6 push ups

3. Bench Press: 4, 4, 4, 4

4. Increase by 1 Rep each round for 12 minutes:

Front Squat

Burpee

5. Cool Down Stretch / Foam Roll

Friday September 8th: 

1. Stretch

2. Warm Up: 1000 Meter Row

3. For Time:

800 Meter Run

40 Power Wallballs

40 Double Legged Mountain Climbers

40 Push Press

40 Mountain Climbers

800 Meter Run

5. Cool Down Stretch / Foam Roll

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