Monday 30th December

posted in: XO Members Workouts

5am, 6am, 9.15am, 5pm, 5.30pm

XOFIT
 
Partner workout 
Partner 1 works 1 min
Partner 2 works 1 min 
 
3 rounds 
Max KB Swings 
Max Burpee box overs 
Max Clean and press 
Max  knee raises/T2B
Max Pushups 
 
Finisher 
Full block run 
 
 
 
 
 
express
18min amrap 
Run 
20 Deadlifts 
Run 
20 Wall balls 
Run 
15 burpees
run 
15 KB swing
Run 
10 box jump 
Run 
100 skips 
 
Bootycamp 
4min AMRAP 
20 air squats- banded
20 standing fire hydrants 
4min AMRAP 
10 KB deadlifts 
10 weighted stepups
4min AMRAP 
20 alt pistol squats 
10 deadball slams 
4min AMRAP 
20 glute bridge 
20 weighted glute bridge 

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