"PUMP THE BRAKES"

  • 0:30 Inchworm to Push-up
  • 0:30 Alternating Lying Chest Opener Stretch
  • 0:30 High Plank
  • 0:30 Active Spiderman
  • 0:30 High Plank Scap Retractions
  • 0:30 Active Samson

For Time: [Time Cap = 35 Minutes]

  • 10 Dumbbell Bench Press
  • 100 Meter Farmers Carry
  • 500/400 Meter Row
  • 9 Dumbbell Bench Press
  • 100 Meter Farmers Carry
  • 500/400 Meter Row
  • 8 Dumbbell Bench Press
  • 100 Meter Farmers Carry
  • 500/400 Meter Row
  • ...
  • 1 Dumbbell Bench Press
  • 100 Meter Farmers Carry
  • 500/400 Meter Row

    Dumbbells: (22.5's/15’s)

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Lying Chest Opener Stretch (each side)

    • 1:00 Kneeling Forearm Stretches

       

AFTER CLASS

8 Rounds (0:20 of work + 0:10 of rest):

  • Single Dumbbell Rows (0:20 each side)
  • Sit-ups
  • Push-ups
  • Air Squats