"AFTERSHOCK"

  • 0:30 Easy Ergo
    0:30 Glute Bridges
  • 0:30 Knuckle Draggers
  • 0:30 Front Plank
  • 0:30 Easy Ergo
  • 0:30 Couch Stretch (right leg)
  • 0:30 Couch Stretch (left leg)
  • 0:30 Active Twisted Cross

[Team of 2]

AMRAP 30:

  • 500/400 Meter Ergo
  • 12 Deadlifts (84/60)
  • 30 AbMat Sit-ups
  • 100 Meter Farmers Carry (22.5's/15's)

*One partner is always farmers carrying, one partner is accumulating rounds+reps of bike deadlift sit up, pick up where your partner left off when returning from the farmers carry.

COOLDOWN 

MOBILITY

    • 1:00 Barbell Forearm Smash (each side)

       

AFTER CLASS

Bike Finisher:
5 Sets For Calories:

  • 1 Minute Sprint

4 Minutes Rest Between Sets