"PRESSED FOR TIME"

  • 0:30 Active Samson

  • 0:30 Push-Up to Down Dog

  • 0:30 Knuckle Draggers

  • 0:30 Air Squats

     

  • 0:30 Pigeon Pose (left)

  • 0:30 Pigeon Pose (right)

  • 1:00 Laying Front Rack Stretch

PART 1: Strict Press:

  • 5 Sets of 3

    *Score = Lowest weight used

 

"Pressed for Time"

On the 6:00 x 3 Rounds: 

  • 800 Meter Run

  • 15 Dumbbell Front Squats (22.5's/15's)

  • Max Dumbbell Shoulder to Overhead (22.5's/15's)

    *Score = Total Shoulder to Overhead

COOLDOWN 

MOBILITY

    • 1:00 Straddle Stretch

       

AFTER CLASS

3-4 Sets of 8-12 Reps:

A. Dumbbell Bench Press
B. Reverse Plank (3-4 x 60-90 Seconds)
C. Standing Lateral Raise