WOD 3/28 – BK Fit Studios

WOD 3/28

1/2 Tabata each:
Banded March
Row for cals
Plank hold
Then 2 rds:
10 each Squat internal/external rotations
30 sec WFHS hold
10 each Prone IYTs

Superset
Every 2:30 x3

Back Squat (3×3 climbing)

Sit-ups (3×20)

Add a MB if easy!

Moderate intensity

Cooldown
Quads, glutes, hip flexors

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
25 Air Squats
25 American KB Swings 53/35#

Beginner
AMRAP 10
20 Air Squats
20 light Russian KB Swings

RX+
KB Swings 70/53#