12/19/14

BK Fit Studios – Cross Training

QOD

Last Movie you watched?

Warm-up

8reps: Warm Up (A) Foundational (No Measure)

Wall Squats / Wall Squats

Air Squats / Overhead Squats

Good Mornings / Vertical Pike Pull

RDLs (45/35) / RDLs (95/65)

Push Ups / Ring Dips

Shoulder Dislocates (PVC) / Standing Shoulder Extensions

Pull Ups / Chest to Bar Pull Ups

Strength

Week1: Deadlift (5 – 5 – 5+)

Metcon

Metcon (Time)

3 Rounds for time:

50 Double Unders

20 Kettlebell Swings (24/16kg)

15 Box Jumps (24″/20″)

10 Push Presses (95/65lbs)