01/30/2015

BK Fit Studios – Cross Training

QOD

What are your goals for next month.

Announcements

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Warm-up

1 round: 10 reps

AMRAP (No Measure)

Bear Crawl

Air Squats

Scorpion

Push-Ups

Primal Pull-through + Push-up

RDL (45/35)

Pull-ups

Strength

Deadlift (5 x 3 Across)

Warm up

5 reps @ 40% of 1RM

5 reps @ 50% of 1RM

3 reps @ 60% of 1RM

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5 x 3 Across @ 70% of 1RM

Metcon

Metcon (Time)

3 rounds for time:

35 Double Unders

10 Power Cleans (135/95)

15 Pull Ups