"PYRAMID SCHEME"

Ten meters of each:

  • Alternating Quad Stretch

  • Knuckle Draggers

  • Cradle Stretch

  • Walking Active Samson

  • Side to Side Lunge

  • Heel Walk

  • Toe Walk

  • High Knees

  • Butt Kickers

     

  • 200m Jog

For Time [30 Minute Cap]:

  • 20 Double Unders, 2 Hang Snatches

  • 40 Double Unders, 4 Hang Snatches

  • 60 Double Unders, 6 Hang Snatches

  • 80 Double Unders, 8 Hang Snatches

  • 100 Double Unders, 10 Hang Snatches

    Directly Into...

  • 30 Sit-ups, 1,000 Meter Run

  • 30 Sit-ups, 800 Meter Run

  • 30 Sit-ups, 600 Meter Run

  • 30 Sit-ups, 400 Meter Run

  • 30 Sit-ups, 200 Meter Run

    Barbell: (52/38)

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Calf Stretch (each side)

       

AFTER CLASS

  • 45-90 Minute @ Zone 2 (Bike, Row, Ski, Run)