"ETA"

  • 0:30 Jumping Jacks
  • 0:30 Active Spiderman
  • 0:30 Frog Hops
  • 0:30 High Plank Shoulder Taps
  • 0:30 Push-up to Downdog
  • 0:30 Straight Arm Burpees
  • 0:30 Active Samson
  • 0:30 Slow Burpees
  • 0:30 Standing Overhead Tricep Stretch (0:15 each side)
  • 0:30 Arm Circles (0:10 forward, backward, swings across the chest)

For Time:

  • 50 Box Jump Overs (24"/20")
  • 1,000/800 Meter Row
  • 50 Wall Balls (9/6)
  • 10 Rope Climbs (15-ft.)
  • 50 Wall Balls (9/6)
  • 1,000/800 Meter Row
  • 50 Box Jump Overs (24"/20")

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Seated Quad Stretch (each side)

    • 1:00 Downdog

       

AFTER CLASS

6-8 Sets:

  • 1 Push Jerk + 1 Split Jerk

Performed @ 75-90% 1RM Split Jerk