"TRI HARD"

  • 0:30 Easy Row
  • 0:30 Knuckle Draggers
  • 0:30 Active Spiderman
  • 0:30 Alternating Quad Stretch
  • 0:30 Row
  • 0:30 Inchworm to Push-Up
  • 0:30 Active Twisted Cross
  • 0:30 Row

5 Rounds x AMRAP 4::

  • 30 x 10-Meter Shuttle Runs
  • 30/20 Calorie Row
  • Max Single Dumbbell Hang Clean & Jerks (22.5's/15's)

    Rest 4 Minutes Between Rounds 

    *Score = Total Reps

COOLDOWN 

MOBILITY

    • 1:00 Child’s Pose

       

AFTER CLASS

[Midline]
3 Rounds:

  • 10 Strict TTB(or 0:04 Temp Toe Raises
  • 15 Suitcase Deadlifts (Each Side)
  • 30 Banded Good Mornings