http://vidcy.com/what-if-guys-and-girls-changed-roles-at-the-gym/

I thought this video was pretty funny and everyone can use a good laugh!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– TGU 1/side
– kb swing
– bottoms up kb walk
– DU Practice

Then

FITNESS:
A1. Bench, 5.4.3.2.1, rest 60 sec
A2. Pull up variation, 5.4.3.2.1, rest 60 sec
+
12 min amrap
12 kb swings
12 lateral jump burpees
+
side plank hold, 15 sec /side x 3, rest 15 sec

PERFORMANCE:
A1. Bench, 5.4.3.2.1, rest 60 sec
A2. Weighted chin up, 5.4.3.2.1, rest 60 sec
+
12 min amrap
12 HPC
12 lateral bar burpees
+
side plank hold, 15 sec /side x 3, rest 15 sec




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