"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