“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