"SPINDRIFT"

  • 1:00 Easy Row
  • 0:30 Active Samson Stretch
  • 0:30 Inchworm to Push-Up
  • 0:30 Jumping Jacks
  • 0:30 Faster Row
  • 0:30 Single Unders
  • 0:30 Double Unders
  • 0:30 Pigeon Stretch (left side)
  • 0:30 Pigeon Stretch (right side)

PART 1: Front Squat:

  • 5 Sets of 5 Front Squats

    *Score = Total load

 

PART 2: "Spindrift"

AMRAP 18: 

  • 500 Meter Row
  • 30 Push Press (43/29)
  • 100 Double Unders
  • 500 Meter Row
  • 30 Front Squats (43/29)
  •  100 Double Unders
  • 500 Meter Row
  • 30 Thrusters (43/29)
  • 100 Double Unders

    *Score = Rounds + Reps

COOLDOWN 

MOBILITY

    • 1:00 Child’s Pose

       

AFTER CLASS

For Time:

  • 30 Handstand Push-ups
  • 20 Deficit Handstand Push-ups (3.5"/2")
  • 10 Strict Handstand Push-ups