"SPACE SHUTTLE"

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)