"WALK THIS WAY"

LINE DRILLS
10 Meters. . .

  • Walking Inchworm
  • Walking Spiderman
  • Walking Samson
  • Alternating Side Lunges
  • Knuckle Drags
  • Walking Quad Stretch
  • Walking Cradle Stretch
  • Walking Soldier Kicks

 

  • 2x Slow Jog
  • 2x Run

On the 3:00 x 10 Rounds:

  • 100 Meter Farmer's Carry (22.5/15)
  • Max Bike Calories

    *Score = Sum Total Bike Calories

COOLDOWN 

MOBILITY

    • 1:00 Seated Forearm Stretch

    • 1:00 Pigeon Pose (each side)

       

AFTER CLASS

4 Rounds:

  • 12 Single Dumbbell Floor Press or Bench Press (each side)
  • 15 Banded Face Pulls
  • 10 Tempo Empty Barbell Skull Crushers (0:05 on the way down)