FIT-2025-113

Warm Up:

• Breath of Fire x 5 min
• 3-30, by 3s (or 15 minute limit):
  • Bike Calories
  • Burpee
• CARs
  • Thoracic, 2 x 5
  • Hip, 1 x 5 (each side)
  • Knee, 1 x 5 (each side)
  • Ankle, 1 x 5 (each side)

Work:

• 3 Rounds of:
  • Front Squat x 8
  • Back Squat x 8
  • Rest x 1 minute
• Then, 2 Rounds of:
  • Front Rack Lunge x 30 seconds
  • Rebounding x 30 seconds

Finisher:

• Walking Triangle Breath x 5 min
  • In 5-steps, hold 5-steps, out 5-steps

Results:

• Warm Up: 84 cal / 63 burpees
• Work: Squats (135#), Lunge (25Kg plate)