"DOWNFALL"
- WARM UP
- WOD
-
POST-WOD
- 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