"WHATEVER YOU LIKE"

  • 1:00 Easy Row
  • 10 Box Step Ups
  • 0:15 Active Spiderman
  • 10 Empty Barbell Strict Press

 

  • 1:00 Moderate Row
  • 0:30 Jumping Jacks
  • 0:30 Ankle Circles
  • 5 Straight Arm Burpees
  • 10 Empty Barbell Push Press

 

  • 0:30 Fast Row
  • 5 Box Jumps
  • 10 Empty Barbell Push Jerks

For Time [35 Minute Cap]:

  • 50 Shoulder to Overhead (70/48)
  • 3,000 Meter Row
  • 100 Burpee Box Jumps (24"/20")


    Partition However You'd Like

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Couch Stretch (each side)

 

AFTER CLASS

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