"ABOMINATION"

  • 0:30 Row

     

  • 0:30 Active Spiderman

     

  • 0:30 Push-Up to Down-Dog

     

  • 0:30 Row

     

  • 0:30 Straight Legged Sit-Ups

     

  • 0:30 Pausing Glute Bridges

PART 1: Back Squat:

  • Build to a Heavy Set of 5

    *Score = Heaviest Load

     

PART 2: "Abomination"

[Teams of 2]

AMRAP 15:

  • Partner 1: 21 Sit-ups

     

  • Partner 2: 15/12 Calorie Row + 9 Dumbbell Thrusters

    Partners Switch when both partners have completed their stations, score is total rounds + reps of Row+ Thrusters.

    (22.5's/15's)

COOLDOWN 

MOBILITY

    • 1:00 Couch Stretch (each side)

       

AFTER CLASS

2-3 Sets::

  • 12-20 Strict Pull-ups

    Rest 1 Minute Between Sets