01/08/2015

BK Fit Studios – Cross Training

QOD

Favorite magazine?

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

Strength

Week1: Bench Press (3 x 5 across)

Metcon

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

10 Power Cleans (95/65)

8 Box Jumps

6 Burpee Pull-ups

[Rest 1 minute and repeat twice]
continue where ever you left off