CrossFit and Personal Training

• Start with 7-way hips (8 per movement)

3 rounds

• Row 150 m
• 5 squats – hold the bottom of the squat for 3 seconds
• 6 bird dogs

• 4 sets of: Bulgarian split squats (rear leg elevated on bench or stack of plates at around knee height) x 6-8 reps per leg @ tempo of 3111 (bar on back)

**Start around 25% of Back Squat

**Rest 2 min minimum between sets

20 min AMRAP:

• 20 Deadlifts (245/165)
• 6/4 Calorie Assault Bike
• 20 Hang Dumbbell Reverse Lunges (50/35)
• 10/6 Calorie Row