LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
1 Minute
Easy Bike
Active Spidermans
30 Seconds
Jump Rope
Active Samson
30 Seconds
Row
Push-up to Down Dog
30 Seconds
Bike
Air Squats
Dumbbell Warmup (Using One Light Dumbbell)
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Hang Reverse Lunges
Couch Stretch – 1 Min Each Side
Child’s Pose – 1 Minute
Strength
Stamina Squatting (82% of F. Squat Max)
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Metcon
WOD: Metcon (Time)
6 Pack
6 Rounds:
10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike
20 AbMat Sit-ups
LINS FITT 