"GREAT BALLS OF FIRE"

  • 0:30 Active Samson

  • 0:30 Active Spiderman

  • 0:30 Push Up to Down dog

  • 0:30 Cossack Squats

  • 0:30 Glute Bridges

  • 0:30 Alternating Quad Stretch

     

2 Rounds:

  • 1:00 Easy Bike
  • 0:30 Hollow Hold
  • 0:30 Hollow Rocks

 

MOBILITY

  • 1:00 Rig/Rack/Pole Assisted Squat Hold

PART 1: Strict Press:

  • Build to a Heavy Set of 10

    *Score = Heaviest Load

     

PART 2: "GREAT BALLS OF FIRE"

AMRAP 15:

  • Calorie Ergo

    On the Minute [Starting at 0:00]:
  • 10 Wall Balls (9/6)

    *Score = Total Bike Calories.

COOLDOWN 

MOBILITY

    • 1:00 Seated Quad Stretch (each side)

       

AFTER CLASS

[Strict weighted Pull-ups]
3-5 Sets:

  • 2-5 Strict Weighted Pull-ups

    Rest 3 Minutes Between Sets