Fox River Strength and Conditioning – FOX FIT
Warm-up
Warm-up (No Measure)
3 MINUTES BIKE OR ROW
20 STEPS WALKING LUNGES
10 OVER AND BACKS
5 BURPEES
Metcon
Metcon (No Measure)
WOD #1
5 ROUNDS
30 RUSSIAN TWISTS
20 BALL SLAMS
10 JUMP SQUATS
REST 1 MINUTE
20 PLANK UPS
REST 1 MINUTE
WOD #2
25-20-15-10
KB SWINGS
CALORIES BIKE OR ROWER
FROG JUMPS