"NICLOVIS"

Ten meters of each:

  • Knuckle Draggers
  • Alternating Quad Stretch
  • Walking Active Samson
  • Side to Side Lunge
  • High Knees
  • Butt Kickers
  • 200m Jog
  • 0:30 Inchworm to Push-Up

On the 3:00 x 10 Rounds::

  • 400 Meter Run
  • Max Burpee Pull-ups

    *Score = Total Burpee Pull-Ups

COOLDOWN 

MOBILITY

    • 1:00 Butterfly Stretch

       

AFTER CLASS

3-4 Sets of 8-12 Reps:

A. Chest Supported Barbell Row On Bench
B. Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions