"TYPHOON"

ROW

  • 0:30 Easy Pace Row
  • 0:30 Active Samson
  • 0:30 Updog to Downdog

 

  • 0:30 Moderate Pace Row
  • 0:30 Reverse Lunges
  • 0:30 AbMat Sit-ups

5 Rounds For Time:

  • 40/30 Calorie Row
  • 30 AbMat Sit-ups
  • 20 Russian Kettlebell Swings ( 24/16)
  • 100-ft. Kettlebell Goblet Walking Lunge ( 24/16)

    [35 Minute Time Cap]

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Pigeon Pose (each side)

       

AFTER CLASS

  • 50 Flutter Kicks
  • 40 Hollow Body Rocks
  • 30 Second Side Plank
  • 20 V-Ups
  • 10 Strict Toes to Bar
  • 20 V-Ups
  • 30 Second (other) Side Plank
  • 40 Hollow Body Rocks
  • 50 Flutter Kicks