"BERGERON BEEP TEST"

  • 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