"CEMENT SHOES"

  • 0:30 Plank Shoulder Taps
  • 0:30 Hollow Hold
  • 0:30 Arch Hold
  • 0:30 Knuckle Draggers
  • 200m Jog

PART 1: Bench Press

  • 5 Sets of 5 Bench Press

    *Score = Total load

 

PART 2: "Cement Shoes"

On the 3:00 x 7 Rounds:

  • 400 Meter Run
  • 1 Unbroken Set of Toes to Bar

    *Score = Total reps of Toes to Bar

COOLDOWN 

MOBILITY

    • 1:00 Calf Stretch on Post (each side)

       

AFTER CLASS

[Bar-Facing Burpees]
On the 5:00 x 3 Sets:

  • 30 Bar-Facing Burpees