Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
1 MINUTE BUTT KICKS
1 MINUTE HIGH KNEES
1 MINUTE PLANK
1 MINUTE SUPERMAN
Metcon
Metcon (No Measure)
50 BIKE KICKS (TOTAL)
40 REVERSE LUNGES (20 PER SIDE)
30 RING ROWS
20 FLUTTER KICKS
10 PULLS ON THE ROWER
10 BIKE KICKS (TOTAL)
20 REVERSE LUNGES (10 PER SIDE)
30 RING ROWS
40 FLUTTER KICKS
50 PULLS ON THE ROWER
3 20 SECOND SIDE PLANKS EACH SIDE
500 METER ROW FOR TIME