Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
TABATA (4 ROUNDS 20 SEC WORK/10 SEC REST)
KB SWINGS
GLUTE BRIDGES
MOUNTAIN CLIMBERS
BIKE
Metcon
Metcon (No Measure)
CORE: 3X10 METER WALKING PLANKS
WOD #1
2 ROUNDS
20 CALORIES ROWER
20 JUMP ROPES
20 JUMP SQUATS
20 FIGURE 8’S
WOD #2
AMRAP 8
4 KB DEADLIFTS
4 HIGH PULLS
4 SITUPS
8 KB DEADLIFTS
8 HIGH PULLS
8 SIT UPS
(CONTINUE TO ADD 4 REPS PER ROUND FOR 8 MINUTES)