01/02/2015

BK Fit Studios – Cross Training

QOD

How was you’re New Years Party?

Warm-up

(C) Trunk (No Measure)

Couch Stretch / Samson Stretch

Air Squats / Speed Skater Squat

Good Mornings / Hip Extensions

Sit Ups / Toes to Bar

Plank Hold / Single Arm Plank

Shoulder Dislocates / Shoulder Dislocates

Handstand Hold / Forearm Supported Handstand

Metcon

Buy-in & Cash-out

25 Cal Row

Metcon (Time)

2 Rounds

20 KB sumo deadlift HP (24/16)

15 Toes to Bar

20 KB Swings

15 Box Jumps (24/20)

20 Goblet squats

15 Pull-ups

20 KB Walking Lunges

15 Ab-mat Sit-ups

20 Wallballs (20/14)

15 Push-ups