03/29/2015

BK Fit Studios – Cross Training

QOD

What are you doing for the rest of the weekend? And did you enjoy the Wine Party?

Warm-up

10min AMRAP

10 Goblet Squat:

10 Primal Pull Throughs with Push Ups

30 Second Hollow Body Hold On Pull Up Bar

5 Pull Ups

Strength

Bench Press (5-5-5 (Across))

add about 5-10lbs from last week.

WOD

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

1 Rope Climb / 5 Jumping Pull-ups

10 Push Ups

15 Kettlebell Swings (70#/53#)