"DOGFIGHT"

  • 0:15 Jumping Jacks
  • 0:15 Knuckle Drags
  • 0:15 Alternating Quad Stretch
  • 0:15 Active Spiderman

 

  • 0:15 Frog Hops
  • 0:15 Slow Burpees
  • 0:15 Line Hops
  • 0:15 Bar-Facing Burpees (empty barbell)

 

  • 0:15 Box Step-ups
  • 0:15 Box Jumps
  • 0:15 Box Jumps at Workout Height
  • 0:15 Burpee Box Jumps

[TEAM OF 2]
10 Rounds:

  • 6 Deadlifts
  • 6 Bar-Facing Burpees

Directly Into…

10 Rounds:

  • 5 Hang Power Cleans
  • 5 Box Jumps (24"/20")

Directly Into…

10 Rounds:

  • 3 Push Jerks
  • 3 Burpee Box Jumps (24"/20")

 

-Partner completes full round before switching
-Score = Time it takes to complete the workout

[30 Minute Time Cap]

COOLDOWN 

MOBILITY

    • 1:00 Pike Stretch
    • 1:00 Calf Stretch

 

AFTER CLASS

7 Sets For Quality:

  • 3 Jumping Ring Muscle-ups
    [or 6 Strict Ring Dips]
  • 3 Unbroken Squat Snatches (52/38)