"SPACE SHUTTLE"
- WARM UP
- WOD
-
POST-WOD
10 Meters of. . .
- Walking Samson
- Walking Spiderman
- Inchworm
- Knuckle Drags
- Alternating Quad Stretch
- 0:30 Side Shuffle (both sides)
MOBILITY/ANKLE WARM UP
- 0:15 Clockwise Ankle Roll (each side)
- 0:15 Counterclockwise Ankle Roll (each side)
- 0:15 Bunny Hops
- 0:30 Standing Calf Stretch (each side)
- Slow Run x2
- Moderate Run x2
- Fast Run x2
For Time:
30-20-10:
- Shuttle Runs (10 Meters)
- Calorie Bike Erg
- 200 Meter Farmer's Carry (22.5/15)
30-20-10: - Shuttle Runs (10 Meters)
- Calorie Bike Erg
- 200 Meter Farmer's Carry (22.5/15)
30-20-10: - Shuttle Runs (10 Meters)
- Calorie Bike Erg
[Time Cap = 38 Minutes]
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Seated Quad Stretch
1:00 Elevated Pigeon Pose
AFTER CLASS
- 1:00 Foam Roll Quads
- 1:00 Seated Quad Stretch (each side)
- 1:00 Foam Roll Upper Back
- 1:00 Foam Roll Piriformis
- 1:00 Pigeon Pose (each side)