"EVERY BREATH YOU TAKE"

MOBILITY

  • 0:30 Active Samson
    0:30 Alternating Quad Stretch
  • 0:30 Knuckle Drags
  • 0:30 Arm Circles (0:10 forward, backward, swings across the chest)
  • 0:30 Standing Overhead Tricep Stretch (0:15 each side)
  • 0:30 Alternating Lying Chest Opener Stretch

 

ACTIVATION
2 Rounds:

  • 0:20 Dead Hang (pull-up bar)
  • 0:20 High Plank Hold
  • 0:20 Box Step-ups

Every 3 Minutes x 10 Sets:

  • 5 Strict Pull-ups
  • 10 Hand Release Push-ups
  • 15 Box Step-ups (24"/20")
  • Max Meter Bike Erg

    *Score = Total Bike Meters
    *Athletes should not reset monitors

COOLDOWN 

MOBILITY

    • 1:00 Seated Quad Stretch (each side)

    • 1:00 Banded Overhead Lat Stretch (each side)

       

AFTER CLASS

[0:00 - 4:00] Hollow Body Rocks

[4:00 - 8:00] Tabata Kettlebell Swings

[8:00 - 12:00] Tabata Straight Leg Sit-ups

[12:00 - 16:00] Tabata Kettlebell Sumo Deadlift High Pull