ERGALICIOUS

  • 1:00 Row
  • 1:00 Bike
  • 0:15 Inchworm to Push-up
  • 0:15 Alternating Quad Stretch

 

  • 0:30 Row
  • 0:30 Bike
  • 0:15 Active Spiderman
  • 0:15 Alternating Side Lunge

10 Rounds For Time:

  • 250/200 Meter Row
  • 500/400 Meter Bike

  • Rest 1 Minute Between Rounds

    *Time Cap = 35 Minutes
    *Score = Time it takes to complete the workout including rest

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch (each side)
  • 1:00 Couch Stretch (each side)

 

AFTER CLASS

Bench Press:
5 Sets:
1 Rep @ 75-85% 1RM

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