"HOME PLATE"

  • 0:30 Easy Row

  • 0:30 Active Spiderman

  • 0:30 Knuckle Draggers

  • 0:30 Row

  • 0:30 Box Step-Ups

  • 0:30 Push-Up to Down Dog

  • 0:30 Row

     

  • 0:30 Pigeon Pose (left side)

  • 0:30 Pigeon Pose (right side)

AMRAP 6:

  • 1,000/800 Meter Row
  • 12 Front Squats (70/48)
  • Max Burpees Over the Bar

    AMRAP 6:
  • 1,000/800 Meter Row
  • 12 Front Squats (70/48)
  • Max Burpee to a Target

    AMRAP 6:
  • 1,000/800 Meter Row
  • 12 Front Squats (70/48)
  • Max Burpee Pull-ups

    AMRAP 6:
  • 1,000/800 Meter Row
  • 12 Front Squats (70/48)
  • Max Burpee Box Jumps (24"/20")


    *Score = Total Burpee Reps

COOLDOWN 

MOBILITY

    • 1:00 Coach Stretch (each side)

       

AFTER CLASS

2-3 Sets:

  • 12-20 Strict Pull-ups

    Rest 1 Minute Between Set