CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

• 10 Bird dogs
• 15 squats
• 10 sit ups

Finish with:

• 7 way hips (video: https://www.youtube.com/watch?v=iLTBIaHU5iw&t=2s), then warm up for back squats

9 sets of:

• Set 1 x 5 reps @ 60%
• Set 2 x 4 reps @ 70%
• Set 3 x 3 reps @ 80%
• Set 4 x 2 reps @ 85%
• Sets 5-6 x 4 reps @ 70%
• Set 7 x 3 reps @ 75%
• Sets 8-9 x 2 reps @ 80%
  

Rest about 2 minutes between sets.

In Teams of 2, 20 min AMRAP:

• 50/35 Calorie Row
• 50 Burpees
• 30/21 Calorie Assault Bike (sub a rower if all bikes are taken 50/35)
• 50 Kettlebell Swings (53/35)

All repetitions are team totals, where one partner is working with the other resting.