04/04/2015

BK Fit Studios – Cross Training

QOD

Bring a friend next Saturday event. Who are you going to bring?

Warm-up

2 Rounds:

10 Primal Pull Throughs + Push-up

20sec hold of Bridge Glute

10 PVC Pass Throughs

5 Hip Extensions

10 Over head Squats with PVC

10 Sit-Ups

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20min of:

10 Push Press (75/115)

10 KB swings (35/53)

10 Box Jumps (20/24)

*Partner resting completes 7 pull ups