"RESET BUTTON"

  • 0:30 Row
  • 0:30 Knuckle Draggers
  • 0:30 Row
  • 0:30 Single Unders
  • 0:30 Row
  • 0:15 High Knees
  • 0:15 Butt Kickers
  • 100 Meter Run
  • 20 Penguin Hops
  • 20 Double Unders
  • 200 Meter Run

5 Rounds For Time [40 Minute Time Cap]:

5 Sets of 4

  • 400 Meter Run
  • 30 Double Unders
    [Rest 1:00]
  • 500/400 Meter Row
  • 30 Double Unders
    [Rest 1:00]

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Calf Stretch on Post (Each Side)

       

AFTER CLASS

3-4 Sets of 8-12 Reps:

A. Ring Plank Hold (60-90 Seconds)
B. High Lateral Box Step Downs (Weighted)
C. Seated Dumbbell Reverse Fly