11/21/14

BK Fit Studios – Cross Training

QOD

Beach house or ski house?

Warm-up

12min AMRAMP

10 SLR w/ Core Activation

15 Single leg squat (touch back, high knee, boiler stance)

n/a Ankle Stretch

10 Good Morning

10 Kettlebell Swings

Weightlifting

Warm-up sets:

40% of your 1RM x 5

50% of your 1RM x 5

60% of your 1RM x 3

Working sets:

(75% x 5, 80% x 5, 85% x 5) of 1RM

Back Squat (5 – 5 – 5)

Metcon

Double Tabata (Alternating) (AMRAP – Reps)

16 Rounds Tabata (0:20 / 0:10)
Double Unders

Push Ups