"10-DINITIS"

  • 1:00 Row

  • 0:30 Active Spiderman

  • 0:30 Pigeon Pose (right)

  • 0:30 Pigeon Pose (left)

  • 1:00 Row

  • 0:30 Knuckle Draggers

  • 0:30 Squat Hold

  • 0:30 Fast Row

PART 1: Back Squat:

  • 5 Sets of 3

    *Score = Lowest weight used

     

"10-dinitis":

On the 2:00 x 10 Rounds:

  • 15 Wallballs (9/6)
  • 15 Sit-ups
  • Max Calorie Row

    *Score = Total calories

COOLDOWN 

MOBILITY

    • 1:00 Frog Stretch

       

AFTER CLASS

3-4 Sets of 8-12 Reps:

A. Strict Ring Dips
B. Dumbbell Front Rack Step-ups
C. Lying Triceps Extension