"EVERY BREATH YOU TAKE"
- WARM UP
- WOD
-
POST-WOD
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