03/10/2015

BK Fit Studios – Cross Training

QOD

Joke Day! Tell us your best or worst Joke..

Warm-up

AMRAP (No Measure)

(7 reps)

Air Squats

Strict Toes 2 Bar

Couch Stretch (30sec each)

Hip Extensions

Overhead Squat

Hip Opener (1min)

Strength

Back Squat (5 x 5 Across)

Add 5 to 15+ lbs from last week

WOD

Metcon (Time)

21-15-9

Push Jerks (115/75)

Double Unders

Deadlifts (115/75)