"SEVERIN"
- WARM UP
- WOD
-
POST-WOD
- 0:30 Knuckle Draggers
- 0:30 Push-Up to Down Dog (Pedal Calves in down dog)
- 200 Meter Run
- 0:20 Front Plank on Hands
- 7 Hand Release Push-Ups
For Time: [45 Minute Time Cap]:
[Teams of 2]
- 50 Strict Pull-ups
- 100 Hand Release Push-ups
- 5,000 Meter Run
*Athletes work one at a time on pull ups and push ups then run together
*Score = Time it take to complete the workout
COOLDOWN
MOBILITY
1:00 Pec Stretch on Wall (each side)
AFTER CLASS
For Total Calories:
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
Minute 4: 4 Calorie Row
…
Add 1 Calorie Every Minute