"FIVE MINUTE MAJOR"

  • 0:30 Push-up to Downdog

     

  • 10 Scap Retractions

  • 20 Single Unders

     

  • 5 Kip Swings

  • 20 Single Unders

     

  • 5 Knees to Chest

  • 10 Double Unders or 20 Single Unders

     

  • 5 Toes to Bar

  • 10 Double Unders or 20 Single Unders

AMRAP 5:

  • Buy-In: 100 Double Unders

    Max Rounds With Time Remaining:
  • 12 Toes to Bar
  • 12 Dumbbell Front Squats

    [Rest 5 Minutes]

AMRAP 5:

  • Buy-In: 100 Double Unders

    Max Rounds With Time Remaining:
  • 9 Toes to Bar
  • 9 Dumbbell Thrusters

    [Rest 5 Minutes]

AMRAP 5:

  • Buy-In: 100 Double Unders

    Max Rounds With Time Remaining:
  • 6 Toes to Bar
  • 6 Dumbbell Clusters

    Dumbbells: (22.5's/15's)

    *Score = Sum Total Rounds + Reps

COOLDOWN 

MOBILITY

    • 1:00 Pike Stretch

       

AFTER CLASS

Front Squats:
5 Sets:

  • 1 Rep @ 75-85% 1RM