CrossFit

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike

Directly into...

10-20-30:

Deadlifts (135/95)

Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

QuickFit

15-12-9-6-3

DB Deadlifts

Suitcase DB Walking Lunges

Post Workout

3 Rounds (Not for Time)

:20 Hollow Hold

:10 Hanging Hollow Hold

:20 Superman Hold

:10 Hanging Superman Hold

*Rest :30