"SOS"

  • 1:00 Easy Row

  • 0:30 Inchworm to Push-Up

  • 0:30 Knuckle Draggers

  • 0:30 Row

  • 0:30 Plank Shoulder Taps

  • 0:30 Air Squats

  • 0:30 Row

     

  • 0:30 Calf Stretch on Post (left side)

  • 0:30 Calf Stretch on Post (right side)

On the 4:00 x 5 Rounds:

  • 60 Double Unders
  • 30/21 Calorie Row
  • 10 Thrusters (43/29)

    *Score = Total Time

COOLDOWN 

MOBILITY

    • 1:00 Up Dog

       

AFTER CLASS

3-4 Sets:

  • 3-5 Rope Climbs

    Rest 2 Minutes Between Sets