CrossFit:
A) 3 sets of:
Goblet Squat x 10 reps
rest 45 seconds
Theraband Face Pulls x 15 reps
rest 45 seconds
Russian KB Swings x 20 reps
rest 45 seconds
Strict Ring Rows x 10 reps
rest 45 seconds
B) Four sets of max reps of air squats against a 2-min clock (8 min total)
Run 300 Meters
Air Squats-easy
QuickFit:
A) 3 sets of:
Goblet Squat x 4-6 reps
rest 45 seconds
Band Pull Aparts x 8-12 reps
rest 45 seconds
Walking Lunges with DB’s x 20 steps
B) AMRAP 10 Min:
5 Ring Rows
10 Russian KB Swings (44/26)
20 Air Squats
