CrossFit and Personal Training

• 7 way hips – 5 per
• 5 way shoulders – 5 per

3 rounds of:

• 20 mountain climbers
• 10 dowel pass thrus
• 10 dowel overhead squats
• 5 per side – thoracic rotations (as per video: https://vimeo.com/232531289?width=800&height=450)

• 6 sets of: Overhead Squat x 3 reps @ 33X3 (3 seconds to lower, 3 seconds pause, explode up, 3 seconds hold at the top)

Rest 2 minutes between sets

Every 2 minutes, for 30 minutes, complete:

• Station 1 – 20/15 Assault Bike Calories
• Station 2 – 40 Air Squats
• Station 3 – 300m Run – out the back, in the front (scale to 400m row if running causes pain)
• Station 4 – REST
• Station 5 – DB Front Rack Walking Lunges x 20 steps (50/35 lbs)