"GOING NOWHERE"

AMRAP 3:

  • 5 Burpees
  • 10 Slow Air Squats
  • 10 Active Spiderman (5 each side)

 

  • 0:30 Squat Hold
  • 0:30 Lay and Pray
  • 0:30 Alternating Side Lunge
  • 0:30 Alternating Quad Stretch

AMRAP 3:

  • 25 Bar-Facing Burpees
  • Max Front Squats (70/48)

    Rest 3 Minutes

    AMRAP 3:
  • 25 Bar-Facing Burpees
  • Max Front Squats (61/43)

    Rest 3 Minutes

    AMRAP 3:
  • 25 Bar-Facing Burpees
  • Max Front Squats (52/38)

    Rest 3 Minutes

    AMRAP 3:
  • 25 Bar-Facing Burpees
  • Max Front Squats (43/29)

    *Score = Sum Total Reps

COOLDOWN 

MOBILITY

    • 1:00 Seated Quad Stretch (each side)

 

AFTER CLASS

Back Squat:

  • Build to Heavy Single
  • 1 Set of Max Reps @ 80% of Heavy Single