Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
40 SECONDS OF WORK/20 SECONDS OF REST
RUSSIAN TWISTS
LUNGES
GLUTE BRIDGES
BIKE
Metcon
Metcon (No Measure)
WOD #1
TABATA (20 SECONDS WORK/10 SECONDS REST) 8 ROUNDS
SQUATS
RING DIPS
SIT UPS
SKIS
CORE WORK:
3 30 SECOND ROUNDS (1:1 WORK:REST)
SUPERMANS
PLANKS
WOD #2
21-15-9
GOBLET SQUATS
KB DEADLIFT