"AMRAPPER'S DELIGHT"

  • 0:30 Easy Bike
  • 0:30 Active Spiderman
  • 0:30 Child's Pose
  • 1:00 Bike
  • 0:30 Pausing Glute Bridges
  • 0:30 Inchworm to Push-Up
  • 0:30 Fast Bike

PART 1: No Touch Deadlift:

  • 5 Sets of 2 No Touch Deadlifts
  •  

*Score = Lowest weight used for a working set

 

PART 2: "AMRAPPER's Delight"

AMRAP 15:

  • 8 Toes to Bar
  • 8 Deadlifts (75/52)
  • 8 Lateral Barbell Burpees

    *Score = Rounds + Reps

COOLDOWN 

MOBILITY

    • 1:00 Straddle Stretch

       

AFTER CLASS

[Pull Conditioning]
AMRAP 1:30 x 10 Sets::

  • 1 Unbroken Set of Muscle-ups
  • Easy Row With Time Remaining

Rest 30 Seconds After Each Round

  • Odd Sets: Ring Muscle-ups or Strict Pull-Ups
  • Even Sets: Bar Muscle-ups or Ring Rows