CrossFit and Personal Training

3 rounds

• Side shuffle to the end of the gym and back
• Run to the end of the gym and back
• 10 bird dogs
• 0:15 second panther hold – on all fours and just raise the knees off the ground and hold (support yourself on your hands and balls of the feet)
• 10 squats

Three sets of:

• Back Squat x 10 reps

Rest 2 minutes

Aim for something above 70% of your 1-RM.

c) STRENGTH 2:

Weighted Pull-Ups

• * Set 1 – 3 reps
• * Set 2 – 2 reps
• * Set 3 – 1 rep
• * Set 4 – 1 rep
• * Set 5 – 1 rep
• * Set 6 (optional) – 1 rep

** If you did pull ups on Thursday, work to a heavy set of weighted dips as per the above rep scheme.

28-18-8 reps for time of:

• Dumbbell Facing Burpees
• Alternating Single-Arm Dumbbell Snatches (50/35)