10.5.19

Gainz Fit – Class

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Warm-up

Warm-up (No Measure)

WARM-UP

A) 4 Rounds:

30 seconds Bike

30 seconds Step-Ups

30 seconds Plank Hold

30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders

20 Air Squats

10 Calorie Row

Metcon

Metcon (Time)

WORKOUT

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders

Sit-Ups

– Rest 3 Minutes

5 Rounds For Time:

3 Deadlifts, RX- 225#/135#

5 Pull-Ups

10 Push-Ups

15 Squats

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