12/07/14

BK Fit Studios – Cross Training

QOD

What movie would you like to see on our next movie night?

Warm-up

12min: 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

Elevated Push-Ups / Push-ups

Eccentric Pull-Ups / Eccentric Pull-Ups

Eccentric Push Ups / Handstand Hold

Skill / Gymnastics

Ring Dips

Metcon

Marshmallow

Metcon (Time)

21-15-9

Thursters (95/65)

Situps

Burpees
14 min Cap

Stretch / Cool Down