CrossFit and Personal Training

4 rounds – start slow and increase speed each round:

• Run to the end of the gym and run backwards back
• High kicks to the end of the gym
• Butt kickers back
• 10 glute bridges

3 sets of:

• Bulgarian Split Squats x 20 reps

10 on 1 leg and then rest 60 seconds, then 10 on the other leg; Rest 2 minutes between sets (bar on back or dumbbells can be used)

Every 3 minutes, for 24 minutes (8 sets):

• Row 250/200m  or Run 200/150m

The expectation is that you will be giving 100% for every set.

** scale distance as necessary