"MACHO MINUTE"

  • 0:30 Push-Up to Down Dog

  • 0:30 Active Spiderman

  • 0:30 Knuckle Draggers

  • 0:30 Jumping Jacks

     

  • 0:30 Pigeon Pose (left side)

  • 0:30 Pigeon Pose (right side)

  • 1:00 Laying Front Rack Stretch

PART 1: Push Press:

  • 5 Sets of 3

    *Score = Lowest weight used for a working set

 

PART 2: "Macho Minute"

On the Minute x 15::

  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks
  • Max Lateral Barbell Burpees

    Barbell: (61/43)

    *Score = Total Burpees

COOLDOWN 

MOBILITY

    • 1:00 Pec Stretch on Wall (each side)

       

AFTER CLASS

3-4 Sets of 8-12 Reps:

A. Chest Supported Barbell Row On Bench
B. Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions