STICKWITU

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