"NAIL TECH"

  • 1:00 Easy Row
  • 0:30 Alternating Quad Stretch

  • 0:30 Active Samson Stretch

  • 1:00 Row

  • 0:30 Push-Up to Down Dog

  • 0:30 Air Squats

  • 0:30 Fast Row

     

  • 0:30 Pigeon Pose (left side)

  • 0:30 Pigeon Pose (right side)

[TEAMS OF 3]
3 Rounds x AMRAP 8::

  • 1,000/800 Meter Row (Each)

    Time Remaining:

  • 45 Barbell Reps (52/38)

  • 45 Pull-ups

    Round 1: Front Squats
    Round 2: Push Press
    Round 3: Thrusters

    * 24 Minutes Straight, No Rest Between Rounds
    * All Teammates Row 1,000/800 Meters on Their Own Rower, Can't Advance Until All Teammates Finish
    * Split Up Barbell & Pull-ups However Between 3 Teammates 
    * Pick-up Where You Left Off in AMRAP
    * Score = Total Rounds & Reps

COOLDOWN 

MOBILITY

    • 1:00 Child’s Pose

       

AFTER CLASS

Squat Snatch:

  • 5 Sets of 3