"INSIDE JOKE"

  • 1:00 Row
  • 0:30 Active Spiderman
  • 0:30 Squat to Stand
  • 0:30 Bodyweight Good Mornings
  • 0:30 Row
  • 0:30 Glute Bridge Walk Outs
  • 0:30 Hollow Hold

PART 1: Deadlift:

  • 5 Sets of 3

    *Score = Lowest weight used
 

PART 2:"Inside Joke" 

For Time [18 Minute Cap]:

  • 200/150 Meter Row
  • 1 Deadlift (102.5/70)
  • 1 Toes to Bar
  • 200/150 Meter Row
  • 2 Deadlifts (102.5/70)
  • 2 Toes to Bar
  • ...
  • 200/150 Meter Row
  • 10 Deadlifts (102.5/70)
  • 10 Toes to Bar

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Banded Lat Stretch (each side)

       

AFTER CLASS

3-4 Sets of 8-12 Reps:

A. Sorenson Hold (3-4 x 60-90 Seconds)
B. Plate Pinch (3-4 x Max Hold)
C. Single Legged RDL (Each)