New VirtualFiT workout is posted here. Just click and you will be brought to the full workout. It is slightly different in setup and structure but still the same great workout you have been getting throughout.
WARMUP (7 Minutes)
CORE: 2 Rounds, 3:00/1:00r
10s Hollow Hold
2 Hollow Rocks
*Increase middle 3 movements by 1 rep each time through. Restart at 2 for 2nd round and try to reach/beat your previous score!
WOD: 3 Rounds, 4:00/1:00r
6 Side Shuffles
2 Jumping Lunges
6 Double Mountain Climbers
*Same as the core. Middle 3 movements increase by 1 rep each time through. Restart each round, see if you can catch yourself!
Strength: Low Bar Back Squat (20 Minutes)
WOD: 8m AMRAP
Row 500m (buy in)
then AMRAP with remaining time
8 Broad Jumps 4/3′
8 Power Snatch 95/65
S: Air Squats for Broad Jump, 65/45
L1: Jumping Squat for Broad Jump, 75/55
1. Push Press
2. 50 Strict Pull-ups (10m cap)