CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds of:

• 10 lunges
• 10 jumping jacks
• 10 glute bridges
• 10 push ups
• 10 leg swings – front/back & side/side

• Every 2 Minutes for 12 Minutes (6 sets) x 1 rep @ 80-85%

c) STRENGTH Part II: Front Rack Holds

With bar from part (b), 4 sets of 0:30 sec hold.  Rest 1:00 min between holds.

3 Rounds:

• 800m Run
• 21 Power Cleans (155/105)