02/07/2015

BK Fit Studios – Cross Training

QOD

Would you visit the past or the future?

Warm-up

(A) Foundational (No Measure)

Wall Squats / Wall Squats

Air Squats / Overhead Squats

Good Mornings / Vertical Pike Pull

RDLs (45/35) / RDLs (95/65)

Push Ups / Ring Dips

PVC Pass Throughs / Standing Shoulder Extensions

Pull Ups / Chest to Bar Pull Ups

WOD

PARTNER WOD

(one partner works at a time)

Metcon (Time)

100 Air Squats

100 Push Presses (95/65)

100 Sit-ups

100 Wall Balls (20/14)

100 Kettlebell Swings
(scale down to 50 reps in total)