"CEMENT LEGS"

  • 0:30 Active Spiderman

  • 0:30 Box Step-Ups

  • 0:30 Push-Up to Down Dog

     

  • 0:30 Pigeon Pose (right side)

  • 0:30 Pigeon Pose (left side)

     

  • 0:30 Squat Hold

PART 1: Back Squat:

  • Build to a Heavy Set of 3 Reps

    *Score = Heaviest Load

     

PART 2: "Cement Legs"

On the 3:00 x 7 Rounds:

  • 400 Meter Run

  • 8 Front Rack Box Step-ups

    Box: (24"/20")
    Barbell: (43/29)

    *Score = Slowest Round

COOLDOWN 

MOBILITY

    • 1:00 Couch Stretch (each side)

       

AFTER CLASS

[Midline]
4-5 Supersets For Quality::

  • 50 Seconds Hang From Bar

  • 30 GHD Sit-ups 

  • 100 Meter Farmers Carry

    Rest 1 Minute Between Sets