Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
40 SECONDS OF WORK/20 SECONDS OF REST
SITUPS
LUNGES
RING ROWS
ROWING
Metcon
Metcon (No Measure)
WOD #1
TABATA (20 SECONDS WORK/10 SECONDS REST) 4 ROUNDS
GOBLET SQUATS
KB SWINGS
BOX DIPS
REVERSE CRUNCHES
JUMP ROPES
CORE WORK:
3 30 SECOND ROUNDS (1:1 WORK:REST)
SUPERMANS
HOLLOW HOLDS
WOD #2
21-15-9
TRICEP PRESS DOWNS
KB DEADLIFTS