"RIGHT ROUND"

  • 0:30 Jumping Jacks
  • 0:30 Downdog
  • 0:30 Single Unders
  • 0:30 Alternating Quad Stretch
  • 0:30 Fast Single Unders
  • 0:30 Alternating Side Lunge
  • 0:30 High Single Unders
  • 0:30 Active Samson
  • 0:30 Double Unders
  • 0:30 Active Spiderman

For Time [30 Minute Time Cap]:

  • 100 Double Unders
  • 50 Calorie Ergo
  • 5 Squat Cleans (70/48)
  • 80 Double Unders
  • 40 Calorie Ergo
  • 4 Squat Cleans (70/48)
  • 60 Double Unders
  • 30 Calorie Ergo
  • 3 Squat Cleans (70/48)
  • 40 Double Unders
  • 20 Calorie Ergo
  • 2 Squat Cleans (70/48)
  • 20 Double Unders
  • 10 Calorie Ergo
  • 1 Squat Clean (70/48)

    *Ladies Calories = 35 - 30 - 20 - 15 - 10

    *Score = Time it takes to complete workout

COOLDOWN 

MOBILITY

    • 1:00 Seated Straddle Stretch

       

AFTER CLASS

6-8 Sets:

  • 1 Squat Clean + 1 Front Squat + 1 Split Jerk

Performed @ 75-90% 1RM Clean & Jerk