"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
1×3 @ 90% of Heavy 3
1×3 @ 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