CrossFit and Personal Training

Between posts:

2 rounds:

• burpee broad jump there
• 5 squats
• jog back
• 10 pass thrus
• side shuffle there
• 5 push ups
• side shuffle back

Chipper Style. Work through each exercise before moving onto the next:

• 5x Hollow Hold
  (Level 1: 20s on, Rest 40s; Level 2: 30s on, Rest 30s; Level 3: 40s on, 20s rest)
• 5x Headstand Hold
  (Level 1: 20s on, Rest 40s; Level 2: 30s on, Rest 30s; Level 3: 40s on, 20 rest)
• 3x Max Effort Push Ups, rest 1 min between sets

2 Sets of:
Landmine Rows x 6 reps each arm (https://www.youtube.com/watch?v=zUXBk1LMGsM) – as heavy as proper form allows
Rest 1 min between sets

then,

3 sets of:
40m Single-Arm Reverse (walking backwards, underhand grip) Sled Drag with Left Hand (140/90)
immediately followed by…
40m Single-Arm reverse Sled Drag with Right Hand
Rest 2-3 minutes

then,

1x:
400m Bear
Hug Sandbag Carry