"POPEYE"

  • 0:30 Ergo
  • 0:30 Active Spidreman
  • 0:30 pausing Glute Bridges
  • 0:30 Ergo
  • 0:30 Inchworm to push-up
  • 0:30 Good Mornings

PART 1: Deadlift:

  • Build to a Heavy Set of 15

    *Score = Heaviest Load

     

PART 2: "Popeye"

For Time:

  • 200 Meter Farmers Carry
  • 60/40 Calorie Ergo
  • 20 Dumbbell Box Step Overs
  • 60/40 Calorie Ergo
  • 20 Dumbbell Box Step Overs
  • 60/40 Calorie Ergo
  • 200 Meter Farmers Carry


Dumbbells: (22.5's/15's)
Box: (24"/20")

*Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Floor Wrist Stretch (each side)

       

AFTER CLASS

EMOM 10 (Alternating)::

  • 5 Strict Pull-Ups
  • 5 Strict Dips