"GOAT DAY" / "DRYWALL"

  • 2:00 Easy Bike
  • 0:30 Active Spiderman
  • 0:30 Dive Bombers
  • 1:00 Moderate Bike
  • 0:30 Active Samson
  • 0:30 Alternating Quad Stretch
  • 0:30 Fast Bike
  • 0:30 Alternating Side Lunge
  • 0:30 Alternating Cradle Stretch

OPTION 1: "GOAT DAY"
EMOM 20:

  • Minute 1: Movement 1
  • Minute 2: Movement 2

    *Score = Checkbox
    *Move for Quality!

OPTION 2: "DRYWALL"
EMOM 20:

  • Minute 1: 15 Kettlebell Swings + Max Wall Walks
  • Minute 2: Calorie Ergo

    Kettlebell: (24/16)

    *Score: Wall Walks + Bike Calories

COOLDOWN 

MOBILITY

  • 1:00 Updog

 

AFTER CLASS

2 Rounds. . .

  • 1:00 Pigeon Pose (each side)
  • 0:30 Chest Opener Stretch (each side)
  • 1:00 Couch Stretch (each side)
  • 0:30 Child’s Pose (both hands reach to the L/R)