01/26/2015

BK Fit Studios – Cross Training

Announcements

SNOWPOCALYPSE/SNOWMAGEDDON 2015 (check back to see updated cancellation schedule)

QOD

Do you own a car?

Announcements

Have you tried SFH recovery?

Mobilizing after class or yoga?

Warm-up

AMRAP (No Measure)

(9 reps)

Air Squats

Scorpion

Push-Ups

Pull-ups

RDL (45/35)

OHS (45/35/15/pvc)

Strength

Bench Press (3 x 5 Across)

Warm up

5 reps @ 40% of 1RM

5 reps @ 50% of 1RM

3 reps @ 60% of 1RM

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3 x 5 Across (add +5 to 15lbs)

Metcon

Metcon (AMRAP – Reps)

16 Rounds: 0:30/0:30 rest

Wall Balls (20/12)

Kettlebell Swings (70/53)