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Warmup: ROM, Dynamic stretches, 20 burpees, 20 squats, 20 bird dogs, 20 glute bridges, 20 Lunges, 10 Flag push ups, 10 Hollow rocks, 10 Superman’s WOD: Tabata Circuits 4:00 each circuit – :20 work/:10 rest x 8 rounds 1:00 rest between circuits Circuit 1 Jump Rope Butt Kicks Circuit 2 Jumping Jacks Burpees Circuit 3 […]MORE INFO
Warmup: ROM, dynamic stretches, 5:00 working on L-sits, 5:00 working on handstands, 3 x 1:00 plank holds WOD: On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat Box jumps Cooldown: Roll out and stretchMORE INFO
Warmup: ROM, dynamic stretches, 40 High knees, 20 Air squats, 20 Sit ups, 10 Flag Push ups, 10 Slow Mountain Climbers, 10 Pike Push ups, 10 Squat and reach, 20 banded Squat walk R then L For Time 1 to 10 to 1 Reps (Pyramid with Multipliers) of: 1 Burpee 2 Mountain Climbers 3 Sit-Ups […]MORE INFO
Bo Yates makes exercise FUN! She has a passion for encouraging people to become the healthiest versions of themselves through exercise and nutrition. Her love for training people began over 20 years ago through yoga. In 2011, she began personal training and drank the CrossFit kool-aid, earning her L1, Movement and Mobility, Olympic Lifts, Rowing […]MORE INFO