PICK YOUR POISON

GENERAL WARM UP

 

  • 0:30 Jumping Jacks
  • 0:30 Frog Hops
  • 0:30 Slow Burpees
  • 0:30 Inchworm to Push Up
  • 0:30 Active Spiderman
  • 0:30 Active Samson
  • 0:30 Alternating Quad Stretch
  • 0:30 Arm Circles (0:10 forwards
  • 0:10 backward 0:10 across the chest)

 

MOBILITY

  • 1:00 Child’s Pose on Box
  • 1:00 Couch Stretch on Box (L/R)

Part 1:

Build to A Heavy Set of 3 Push Press

 

Part 2:

AMRAP 10:

  • 1 Push Press (43/29)
  • 1 Burpee Box Jumps 
  • 2 Push Press (43/29)
  • 2 Burpee Box Jumps 
  • 3 Push Press (43/29)
  • 3 Burpee Box Jumps 
    ...
    [Continue Adding 1 Rep To Each Movement]

 

*Score = Rounds + Reps
For Example: If an athlete finishes the round of 10's and gets 10 push presses into the round of 11's. . .
Their Score = 10+10

COOLDOWN

MOBILITY

  • 1:00 Calf Stretch (L/R)

 

AFTER CLASS

3 Sets (not for time)

  • 15 Banded Triceps Extensions
  • 12 Banded Face Pulls
  • 9 Single Dumbbell Bent Over
  • Row (each side)