Monday 16th December

posted in: XO Members Workouts
XOFIT
10min 5 rounds 
5 deadlifts build to heavy 
10 deadbug heel drop + OH 
20 Lsit kicks
 
 
8min AMRAP 
30 DU/ 50 skips
15 Deadlifts
30 DU/ 50 skips
15 S2OH 
 
2min REST 
 
8min AMRAP 
Run 
15 Knee raises/T2B
Run 
10 Pullup/ ring rows 
 
3min
Weighted forward fold or pancake
 
express
18min amrap 
10,8,6,4,2,4,6,8,10
Cal row
Single leg glute bridge each side 
Pushups
Goblet squats 
** 20 russian twist + run 
Boxing 
Anthea special 
Bootycamp
4min AMRAP 
10 Banded squats 
20 wall sit froggies 
4min AMRAP 
10 banded goodmornings 
banded X walk 
4min AMRAP 
20 step up knee raise reverse lunge 
20 curtsey lunge 
4min AMRAP 
20 ground touch step backs 
plate push 

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