"HOME PLATE"
- WARM UP
- WOD
-
POST-WOD
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