"GIDDY UP"

  • 0:30 Jumping Jacks
  • 0:30 Active Spiderman
  • 0:30 Frog Hops
  • 0:30 High Plank Shoulder Taps
  • 0:30 Push-up to Downdog
  • 0:30 Straight Arm Burpees
  • 0:30 Active Samson
  • 0:30 Slow Burpees
  • 0:30 Standing Overhead Tricep Stretch (0:15 each side)
  • 0:30 Arm Circles (0:10 forward, backward, swings across the chest)

PART 1: Deadstop Deadlift :

  • 5 Sets of 5

    *Score = Sum Total Load of All 5 Sets

 

PART 2:"Giddy Up"

AMRAP 15:

  • 1 Deadlift
  • 1 Burpee Pull-up
  • 1 Dumbbell Thruster (22.5's/15's)
  • 2 Deadlifts
  • 2 Burpee Pull-ups
  • 2 Dumbbell Thrusters (22.5's/15's)
    ...
    [Add 1 Rep Every Round]

[Kilos = 70/48]

*Score = Rounds + Reps

COOLDOWN 

MOBILITY

  • 1:00 Couch Stretch (each side)

 

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Dumbbell Front Rack Step-ups
C. Lying Triceps Extension