Bear Canyon CrossFit – Ass & Abs

Warm-up

1:30 each of

Rowing – Legs Only

Banded Wide Stance Good Mornings

Biking – Legs Only

Alternating Lunges

Hypertrophy

5 x 10

Alternating Back Rack Lunges *HEAVY

Bulgarian Split DLs *barbell, start light build if form is perfect

2min Rest

Circuit

w/ Light KB

4×10

Sit Up to Russian Twist

Side Plank Hip Raise (each side)

Rock the Boat

Leg Raise to L Crunch

Intervals

TABATA :20 Work :10 Rest

Double DB Swing to Sumo Fr Squat

Rest 2min

Plank Walk Out + 2 Banded Plank Jack

*maintain hollow body position