"ALL HANDS ON DECK"
- WARM UP
- WOD
-
POST-WOD
- 0:30 Jumping Jacks
- 0:30 Downdog
- 0:30 Single Unders
- 0:15 Knuckle Drags
- 0:15 Alternating Quad Stretch
- 0:30 Single Unders (fast and low)
- 0:15 Active Samson
- 0:15 Arm Circles (backwards)
- 0:30 Single Unders (high slow)
- 0:15 Inchworm to Push-up
- 0:15 Lying Chest Opener Stretch
- 0:30 Double Unders
- 0:15 Overhead Tricep Stretch (one side)
- 0:15 Overhead Tricep Stretch (other side)
AMRAP 20:
- 30 Double Unders
- 90m. Dumbbell Farmers Carry
- 30 Double Unders
- 20 Handstand Push-ups
- 30 Double Unders
- 30m. Dumbbell Front Rack Lunge
Dumbbells: (22.5/15)
*Score = Total Rounds + Reps
COOLDOWN
MOBILITY
1:00 Banded Lat Stretches
AFTER CLASS
Every 2 Minutes x 7 Sets:
- 18/14 Calorie Row
- Max Hollow Body Rocks or Straight Leg Sit-ups