STICKWITU
- WARM UP
- WOD
-
Post-WOD
2 Rounds of. . .
- 0:20 Dead Hang from Pull Up Bar
- 0:10 Rest
- 0:20 Dead Hang from Pull Up Bar
- 0:10 Rest
- 0:20 Plank
- 0:10 Rest
- 0:20 Plank
- 0:10 Rest
- 0:20 Kettlebell Front Hold
- 0:10 Rest
- 0:20 Kettlebell Front Hold
- 0:10 Rest
- 1:00 Easy Row
- 0:20 Active Spiderman
- 0:20 Updog to Downdog
- 0:20 Seated Straddle Stretch (alternating between L, R, C)
5 Rounds:
- 1 Minute Max Calorie Row
- 1 Minute Max AbMat Sit Ups
- 1 Minute Max Kettlebell Swings
- 1 Minute of Rest
Kilos = (24/16)
*Score = Sum Total Reps
*Athletes will enter Total Reps for all 5 Rounds
COOLDOWN
MOBILITY
- 1:00 Pigeon Pose (each side)
- 1:00 Child’s Pose
After class
4 Rounds of. . .
- 100m Single Kettlebell Farmers Carry (suitcase carry)(switch arms at 50m)
- 10 Pausing Single Kettlebell Goblet Squats (0:05 pause at the bottom)
- 1:00 Hollow Body Hold