10/23/14

BK Fit Studios – Cross Training

Warm-up

6: Warm Up (B) Push/Pull (No Measure)

Hollow Body Hold / Hollow Body Rock
Table Inside Out / Shoulder Bridge
Air Squats / Goblet Squats
Elevated Ring Rows / Pull-ups
Eccentric Pull-Ups / Eccentric Pull-ups
Elevated Push-Ups / Push-ups
Eccentric Push Ups / Handstand Hold

Gymnastics

Beat Swing / Kipping Swing

Metcon

Metcon (Time)

50 Double Unders
25 Pull-Ups
25 Sit-Ups
500m Run

Stretch / Cool Down

T-spine

QOD

What is one food you’d never want to taste again?