10/27/14

BK Fit Studios – Cross Training

Heart Racer

1-Lap Around the Block

Warm-up

8: Warm Up (C) Trunk (No Measure)

Couch Stretch / Samson Stretch

Air Squats / Speed Skater Squat

Good Mornings / Hip Extensions

Sit Ups / Toes to Bar

Plank Hold / Single Arm Plank

Shoulder Dislocates / Shoulder Dislocates

Handstand Hold / Forearm Supported Handstand

Weightlifting

Deadlift (5-5-5-5-5)

Metcon

Metcon (Time)

7min AMRAP: Burpees

Stretch / Cool Down

Hamstrings

QOD

If you were a comic strip character, who would you be and why?