Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
20 OVER AND BACKS
20 METER FORWARD JUMPING SQUATS
20 KYACKS
Metcon
Metcon (No Measure)
ROW 800 METERS
CORE: 5 ROUNDS
30 SECOND HOLLOW HOLD
30 SECOND SUPERMAN HOLD
30 SECOND PLANK
REST 30 SECONDS
WOD #2
50 LUNGES
.4 BIKE
30 RING ROWS
20 SQUATS
10 BALL SLAMS
10 LUNGES
.2 BIKE
30 RING ROWS
40 SQUATS
50 BALL SLAMS