Strength

Warm up-

3 rounds-

3 Burpee
10m Bear crawl

Workout- 

Reverse Resistance band fly 2 x 10
Shoulder press 5 x 5
Kettlebell bottoms up press 2 x 10
DB single shoulder arm press 3 x 10

Hanging leg raises 3 x 12
Weighted situps 3 x 10

CrossFit

Warm up-

3 rounds-

5 Burpees
5 Kettlebell swings
5 Situps

Conditioning-

Benchmark workout – ‘FAT AMY’ 

For Time-
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats