"DOWNFALL"

  • 0:30 Jumping Jacks
  • 0:30 Knuckle Drags
  • 0:30 Alternating Quad Stretch
  • 0:30 Single Unders
  • 0:30 Downdog
  • 0:30 Active Spiderman
  • 0:30 Single Unders
  • 0:30 Ankle Circles

 

  • 1:00 Ergo
  • 0:40 Workout Pace Ergo
  • 0:20 Recovery Pace Ergo
  • 0:40 Workout Pace Ergo
  • 0:20 Recovery Pace Ergo

For Time:

  • 100 Double Unders
  • 80/60 Calorie Echo Bike
  • 60 Box Jump Overs (24"/20")
  • 40 Dumbbell Push Jerks (22.5/15)
  • 200 Meter Farmer's Carry (22.5/15)


    *Score = Time it takes to complete the workout

 

CORE CASH OUT

2 Rounds. . .

  • 10 Strict Knees to Chest
  • 0:30 Flutter Kicks
  • 10 Straight Leg Sit Ups

1 Round

  • 1:00 Plank
  • 0:30 Side Plank (each side)

COOLDOWN 

MOBILITY

    • 1:00 Calf Stretch
    • 1:00 Kneeling Forearm Stretch

 

AFTER CLASS

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