"SHIP SHOW"
- 0:30 Row
- 0:30 Active Spiderman
- 0:30 Plank Shoulder Taps
- 0:30 Row
- 0:30 Pausing Glute Bridges
- 0:30 Push-Up to Down Dog
- 0:30 Row
- 0:30 Box Step-Ups
For Time:
100/80 Calorie Row
80 Single Dumbbell Hang Clean and Jerks (22.5’s/15’s)
60 Single Dumbbell Box Step Ups (24″/20″)
40 x 10-Meter Shuttle Runs
200 Meter Double Dumbbell Farmers Carry
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Child’s Pose
AFTER CLASS
15:00 Row:
Every 3:00 complete 1 round of Cindy
– 5 Pull-Ups
-10 Push-Ups
-15 Air Squats