"CLUB SANDWICH"
- WARM UP
- WOD
-
POST-WOD
- 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