CrossFit and Personal Training

4 Rounds:

• 4 burpees
• 5 push ups
• 6 glute bridges
• 7 lunges

• 5 sets x 3 reps – building across all sets

**start at 60%

3 Rounds:

• 1 Minute – Barbell Step Back Lunges (155/105)**
• 1 Minute – Double Unders
• 1 Minute – Calorie Assault Bike
• 1 Minute – Rest

**Round 1 – Back Rack, Round 2 – Front Rack, Round 3 – Overhead