04/19/2015

BK Fit Studios – Cross Training

QOD

How many hours of sleep did you get last night?

Warm-up (No Measure)

10 Minute AMRAP:

15 Seconds Samson Stretch

10 Overhead Squat (PVC/15/35/45)

10 Sit Ups

10 Good Mornings/Back Extensions

10 Push Ups

10 Pull Ups

Skill / Gymnastics

Pull-ups

Strength / Skill

The last set should be +5

Bench Press (5, 5, 5+)

WOD

Tabata (Squat Jumps) (AMRAP – Reps)

8 Rounds of:

(0:20 / 0:10 rest)

Challenge for the week

Sit-ups (Max reps in 2:00min)