10/21/14

BK Fit Studios – Cross Training

Warm-up

6: Warm Up (A) Foundational (No Measure)

Wall Squats / Wall Squats
Air Squats / Overhead Squats
Good Mornings / Vertical Pike Pull
RDLs (45l65) / Ring Dips (65/95)
Push Ups / Ring Dips
Shoulder Dislocates (PVC) / Standing Shoulder Extensions
Pull Ups / Chest to Bar Pull Ups

Skill

Breaking Down The Deadlift

Metcon

1: Metcon (Time)

10! (10 to 1)
Deadlift (135/95)
Bar Facing Burpees

Stretch / Cool Down

2 Min: Preferred Hamstring Stretch each leg

QOD

If you were to cheat on your nutrition and have pizza what would be your favorite topping be and what is your favorite pizza?