"SEVERIN"

  • 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