12/27/14

BK Fit Studios – Cross Training

QOD

Favorite type of gum?

Warm-up

12min: 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

Deadlift (3 – 3 – 3+ )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min

10 Kettlebell Deadlifts (24/16)

12 Kettlebell Swings (24/16)

14 Goblet Squats (24/16)