"CLUB SANDWICH"

  • 1:00 Easy Bike
  • 0:20 Standing Straddle Stretch
  • 0:20 Inchworm to Push-up
  • 0:20 Active Spiderman
  • 0:20 Mountain Climbers
  • 0:20 Frog Hop to Squat Hold
  • 0:20 Slow Burpees

On the Minute x 9:

  • 6 Dumbbell Front Squats (22.5/15)
  • Max Devil's Press (22.5/15)


    [Rest 3 Minutes]

    AMRAP 6:
  • Max Ergo Calories

    [Rest 3 Minutes]

    On the Minute x 9:
  • 6 Box Jumps (30"/24")
  • Max Rope Climbs

    *Score = Sum Total Reps (Devil’s Press Reps + Bike Calories + Rope Climb Reps)

COOLDOWN 

MOBILITY

    • 1:00 Child’s Pose

    • 1:00 Lay and Pray

       

AFTER CLASS

Back Squat:
Build to Heavy Set of 5
1x5 @ 90% Heavy 5
1x5 @ 80% Heavy 5