CrossFit
Strength
Back Squat [Video]
Complete 5-4-3-2-1 Reps of Back Squat with a 3-second pause.
Start light and build to a challenging set. Do not max out.
Conditioning
4 Rounds Of:
• 12/10 Calorie Airdyne
• 12 Russian Kettlebell Swings (#55/35)
Then Shuttle Run 20 Turf Widths
Then 4 Rounds Of:
• 12/10 Calorie Row
• 12 Goblet Squats (#55/35)
Bootcamp
33 mins total
Tabata ski erg
Tabata box in and outs
2 min burpee broad jumps
1 min rest
Tabata mt. climbers
Tabata squat jumps
2 min walking lunges with DB -suit case
1 min rest
Tabata width box push
Tabata man makers with sprawl
2 min bear crawl
1 min rest
