Fit By Fire Workout Crew

:30 Seconds each/ each side Knee to Chest Walking Samson Cradle Stretch Lunge & Twist Toe Touches High Knees Lateral Squats Butt Kickers Worlds Greatest (each side)

DB Front Squats

Chin-Up

12, 12, 12, 12, MAX

BURN 'Spicy Chilly'

5 Rounds of: Min 1- 20 Single Arm Thruster (alt every 5 reps) Min 2- Max 10 Meter Shuttle Run or 1 Flight of Stairs Rest 1 Min If you push hard on this one it can be brutally intense because of its simplicity. Make sure to pick a weight you can go UB every set for the thrusters. If you need to substitute the shuttle and machine cardio will do or skipping rope. Record your weight in the comments 10 Meter Shuttle = 1 Rep 1 Flight of Stairs Up & Down = 2 Reps 1 Cal. = 1 Rep 5 Double Unders/ 10 Single Unders = 1 Rep

Banded Rack Stretch

2 x 1:00

:30 Seconds each/ each side Knee to Chest Walking Samson Cradle Stretch Lunge & Twist Toe Touches High Knees Lateral Squats Butt Kickers Worlds Greatest (each side)

Barbell Front Squat

5 x 5

Chin-Up

12, 12, 12, 12, MAX

BURN 'Spicy Chilly'

5 Rounds of: Min 1- 20 Single Arm Thruster (alt every 5 reps) Min 2- Max 10 Meter Shuttle Run or 1 Flight of Stairs Rest 1 Min If you push hard on this one it can be brutally intense because of its simplicity. Make sure to pick a weight you can go UB every set for the thrusters. If you need to substitute the shuttle and machine cardio will do or skipping rope. Record your weight in the comments 10 Meter Shuttle = 1 Rep 1 Flight of Stairs Up & Down = 2 Reps 1 Cal. = 1 Rep 5 Double Unders/ 10 Single Unders = 1 Rep

Banded Rack Stretch

2 x 1:00

2 Rounds of 10 Alternating Active Samson 10 Push-up to Down Dog then 3 Rounds of 15 Banded Shoulder Rotations 15 Banded Pull Aparts then 2 Rounds of 10 Slow Shoulder Taps 10 Slow Banded RDLs

Hang Power Cleans

5 x 5

Landmine Half Kneeling Strict Press

3 x 16

Band/ Cable Standing Row

BURN 'Sandbaggin'

3 Rounds of: 20 Lateral Burpee Jumps (Over Odd Object/ Sandbag) 15 Sandbag Squat Cleans 10 Weighted OH Straight-Leg Sit-Up Rest 2 Min between rounds *looking to hit intense unbroken rounds with longer rest on this conditioning BURN. If you don't have an odd/object or sandbag you can use a light barbell weight, dumbbells or medball. But if possible get creative with a duffle bag or something that is imbalanced. The suggested Benchmark weight is 50 pounds.

Lower Back Seated Stretch

1 x 2:00

Elevated Childs Pose

1 x 1:30

2 Rounds of 10 Alternating Active Samson 10 Push-up to Down Dog then 3 Rounds of 15 Banded Shoulder Rotations 15 Banded Pull Aparts then 2 Rounds of 10 Slow Shoulder Taps 10 Slow Banded RDLs

DB Hang Power Cleans

Incline Single Arm Dumbbell Bench Press

3 x 16

Band/ Cable Standing Row

3 x 16

BURN 'Sandbaggin'

3 Rounds of: 20 Lateral Burpee Jumps (Over Odd Object/ Sandbag) 15 Sandbag Squat Cleans 10 Weighted OH Straight-Leg Sit-Up Rest 2 Min between rounds *looking to hit intense unbroken rounds with longer rest on this conditioning BURN. If you don't have an odd/object or sandbag you can use a light barbell weight, dumbbells or medball. But if possible get creative with a duffle bag or something that is imbalanced. The suggested Benchmark weight is 50 pounds.

Lower Back Seated Stretch

1 x 2:00

Elevated Childs Pose

1 x 1:30

Complete 2-3 Rounds 1 Minute Each Side Spiderman Hold with Reach 1 Minute of Push-Up to Down-Dog 1 Minute Alternating Single Leg RDL with Reach then 2-3 Minutes Each Side Seated Hamstring Stretch 2-3 Minutes Each Knight Stretch 2-3 Low Back Stretch Optional: 15-20 low-intensity recovery flush bike ride (looking to be able to carry a conversation at all times)

2 Rounds 30 Seconds Each (or each side) Lateral Squats Banded Shoulder Rotations Runners Lunge to Hamstring Down Dog to Pidgeon

DB Hang Muscle Snatch + OH Lunge

4 x 8

Banded Dead Bug (Pull Over Iso)

3 x 12

Banded Pull-Throughs

3 x 12

BURN EMOM

4 Rounds EMOM= Every Minute on the Minute Min 1: 50 meters Heavy Yolk Carry or Substitute 2-Arm Farmers Carry Min 2: 100 meter Sled Sprint (light) Rest 2 Min The goal today is you should be comfortably within the :60 seconds for each station. You should do some building warm-up sets before if needed. Record your weight on the carries as your score and the weight on the sled in the comments. If you don't have room or equipment for this one substitute. 4 Round EMOM= Every Minute on the Minute Min 1: 20/20/20 second Front/Right Side/Left Side Planks Min 2: 30 Walking or Jumping Lunges (no weight) Rest 2 Min

Sleeper Stretch

2 x 1:30

3 Rounds 10 Down Dog to Pidgeon 15 Band Resisted KB Sumo Deadlifts 20 (10 ea.) Monster Walks 15 Banded Presses 10 Prone Snow Angels

Barbell Sumo Deadlift

5 x 8

Seated Alternating Arnold Press

5 x 12

Single Arm Russian KB Swings

4 x 8

Laying Toes to Object

4 x 12

Banded Bicep Curls

4 x 15

Doorway Pec Stretch

2 x 1:30

3 Rounds 10 Down Dog to Pidgeon 15 Band Resisted KB Sumo Deadlifts 20 (10 ea.) Monster Walks 15 Banded Presses 10 Prone Snow Angels

Seated Alternating Arnold Press

3 x 12

Band Resisted KB Sumo Deadlift

3 x 6

Single Arm Russian KB Swings

Laying Toes to Object

4 x 12

Banded Bicep Curls

4 x 15

Doorway Pec Stretch

2 x 1:30

2 Rounds 30 Seconds Each Lateral Squats Banded Shoulder Rotations Dive Bombers Banded Lateral Walks Active Spidermans

Banded Upright Row

3 x 15

Side Plank Row

3 x 10

Rowing

Banded Rear Delt Stretch

2 x 2:00