"DONNY"

  • 0:20 Alternating High Plank Shoulder Taps
  • 0:20 Inchworm to Push-up
  • 0:20 Mountain Climbers
  • 0:20 Active Spiderman
  • 0:20 Frog Hops
  • 0:20 Active Samson
  • 0:20 Frog Hop to Squat Hold
  • 0:20 Straight Arm Burpees
  • 0:20 Burpees

 

  • 0:20 Glute Bridges
  • 0:20 Single Leg Glute Bridges (each side)
  • 0:30 Pigeon Pose (each side)

21-15-9-9-15-21:

  • Deadlifts (102.5/70)
  • Burpees 


    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Pigeon Pose (each side)
  • 1:00 Pike Stretch
  •  

 

 

AFTER CLASS

Deadlift:
Build to Heavy Set of 3
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3

 

[With A Partner]
AMRAP 8:
Meter Row

P1: Max Meter Row
P2: Deadlift Hold (WOD Weight)

 

-Switch Every Break On Deadlift Hold
-Can Only Row When Partner Is Holding