"BRIEF RELIEF"

  • 0:20 Squat Hold
  • 0:20 Alternating Side Lunges
  • 0:20 Active Samson

 

  • 0:20 Slow Air Squats
  • 0:20 Alternating Quad Stretch
  • 0:20 Alternating Cradle Stretch

 

  • 0:30 Lay and Pray
  • 0:30 Static Spiderman (0:15 each side)

PART 1: FRONT SQUATS 
Build to Heavy Set of 3 Front Squats

*Score = Heaviest Load

 

PART 2: "BRIEF RELIEF" 
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24"/20")
9 Wall Balls (9/6)


Rest 1 Minute Between Rounds

*Score = Sum Total Rounds + Reps (enter all 5 rounds)

COOLDOWN 

MOBILITY

    • 1:00 Couch Stretch (each side)

       

AFTER CLASS

  • AMRAP 5:
    500 Meter Ski Erg/Run
    Max Distance Handstand Walk/Wall Walks
    Or Max Rope Climbs

 

  • AMRAP 4:
    400 Meter Ski Erg/Run
    Max Distance Handstand Walk/Wall Walks
    Or Max Rope Climbs

 

  • AMRAP 3:
    300 Meter Ski Erg/Run
    Max Distance Handstand Walk/Wall Walks
    Or Max Rope Climbs

 

  • AMRAP 2:
    200 Meter Ski Erg/Run
    Max Distance Handstand Walk/Wall Walks
    Or Max Rope Climbs

     

  • AMRAP 1:
    100 Meter Ski Erg/Run
    Max Distance Handstand Walk/Wall Walks
    Or Max Rope Climbs