"ALL HANDS ON DECK"

  • 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