"DOCE"

  • :30 Easy Row
  • :30 Active Spidermans
  • :30 Step Back Reverse Lunges
  • :30 Moderate Row
  • :30 Active Samson
  • :30 Box Step-ups
  • :30 Faster Row
  • :30 Air Squats
  • :30 Box Jumps (Step Down)

3 Rounds x AMRAP 4:

  • 27/21 Calorie Row
  • 21 Power Cleans
  • 15 Burpee Box Jumps(24"/20")

    Rest 4 Minutes Between Rounds

    Round 1: (61/43
    Round 2: (52/38)
    Round 3: (43/29)


*Score=Sum Total Reps

COOLDOWN 

MOBILITY

    • 1:30 Active Twisted Cross

 

AFTER CLASS

Clean Complex:
Build To Heavy Complex:

  • 1 Power Clean
  • 1 Squat Clean