"BERGERON BEEP TEST"
- WARM UP
- WOD
-
POST-WOD
- 0:20 Jumping Jacks
- 0:20 Reverse Lunges
- 0:20 Air Squats
- 0:20 Inchworm to Push-up
- 0:20 Active Spiderman
[one side] - 0:20 Static Runner Lunge (focus on opening the front hip)
- 0:20 Static Runner Lunge (focus on stretching the ankle)
- 0:20 Adductor Stretch
[other side] - 0:30 Child’s Pose
- 0:30 Lay and Pray
On the Minute For Max Rounds:
- 7 Thrusters (34/25)
- 7 Pull-ups
- 7 Burpees
*Score = Rounds + Reps
CORE CASH OUT [5:00]
On the Minute x 5:
- 20 Seconds L-Sit
- 20 Seconds Hollow Rocks
20 Seconds AbMat Sit-ups
COOLDOWN
MOBILITY
- 1:00 Child’s Pose
- 1:00 Pigeon Pose (each side)
AFTER CLASS
On the Minute x 10:
- 20 Seconds L-Sit
- 20 Seconds Hollow Rocks
- 20 Seconds AbMat Sit-ups
Directly Into…
On the Minute x 10:
- 20 Seconds Fast Row
- 40 Seconds Easy Row