"PUMP THE BRAKES"
- WARM UP
- WOD
-
POST-WOD
- 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