“THREEFER”

  • 1:00 Bike
  • 0:15 Inchworm to Push-up
  • 0:15 Active Spiderman
  • 0:15 Active Samson
  • 0:15 Alternating Quad Stretch
  • 0:15 Knuckle Drags
  • 0:15 Arm Circles Backward
  • 0:15 Arm Swings Across The Chest
  • 0:15 Upper Body Rotation

3 Rounds For Time:

  • 1,000/800 Meter Bike
  • 20 Toes to Bar
  • 30 Hang Dumbbell Snatches (22.5/15)
  • 40 Air Squats
  • 50-ft. Single Dumbbell Overhead Walking Lunges (each arm)

    *Hang Dumbbell Snatches: Switch hands every 5 reps
    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Pike Stretch

    • 1:00 Updog

       

AFTER CLASS

  • Build to Heavy Single Power Snatch