"MANI-PEDI"
- WARM UP
- WOD
-
POST-WOD
- 1:00 Easy Row
- 0:30 Hip Bridges
- 0:30 Hollow Body Rocks
- 0:30 Moderate Pace Row
- 0:30 Inchworm to Push-up
- 0:30 Straight Leg Sit-ups
- 0:30 Fast Pace Row
- 0:30 Updog to Downdog
- 0:30 Standing Straddle Stretch
For Time:
- 500/400 Meter Row
- 30 Toes to Bar
- 15 Clean & Jerks (61/43)
- 500/400 Meter Row
- 20 Toes to Bar
- 10 Clean & Jerks (61/43)
- 500/400 Meter Row
- 10 Toes to Bar
- 5 Clean & Jerks (61/43)
500/400 Meter Row
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Pigeon Pose
1:00 Lay & Pray
AFTER CLASS
Build to Heavy Triple:
-Squat Clean
-Split Jerk