"MOVING TARGET"

  • 1:00 Easy Bike
  • 0:30 Active Spiderman
  • 0:30 Downdog

 

  • 0:30 Moderate Bike (RPM over 80)
  • 0:30 Alternating Quad Stretch
  • 0:30 Inchworm to Push Up

 

  • 0:30 Sprint Pace Bike (RMP over 90)
  • 0:30 Static Calf Stretch (each side)

10 Rounds For Time:

  • 250 Meter Rows/500 Meter Bike Erg
  • 30 Double Unders
  • 10 Burpees to Target (6")

    Time Cap: 30 Minutes

    *Score = Time it takes to complete the workout.

COOLDOWN 

MOBILITY

  • 1:00 Overhead Tricep Stretch or Banded Tricep Stretch

 

AFTER CLASS

Bench Press:
-Build to Heavy Set of 10
-1x10 @ 90% Heavy 10
-1x10 @ 80% Heavy 10