"SMOKE ALARM"

  • 1:00 Easy Row

  • 0:30 Squat to Stand

  • 0:30 Inchworm to Push-Ups

  • 0:30 Easy Row

  • 0:30 Slow Air Squats

     

  • 1:00 Laying Front Rack Stretch

On the 2:00 x 15 Rounds:

  • 15/12 Calorie Row
  • AMRAP “Bergeron Beep Test”

    “Bergeron Beep Test”:
  • 7 Thrusters (34/25)
  • 7/5 Pull-ups
  • 7 Burpees

    *Score = Rounds + Reps

COOLDOWN 

MOBILITY

    • 1:00 Couch Stretch (each side)

       

AFTER CLASS

Thrusters::

  • Build to a Heavy Set of 20