"CHIPPER GONE BAD"

  • 0:30 Row

  • 0:30 Knuckle Draggers

  • 0:30 Push-Up to Down Dog

  • 0:30 Row

     

  • 1:00 Child’s Pose

PART 1: Strict Press:

  • Build to a Heavy Set of 20 reps

    *Score = Heaviest Load

PART 2: “Chipper Gone Bad”

[Teams of 2]
AMRAP 18:

  • 100 Wall Balls (9/6)
  • 80 Dumbbell Snatches (22.5's/15's)
  • 60 Box Jumps (24”/20”)
  • 40 HSPUs
  • 20 Calorie Row

*Score = Total Rounds + Reps

 

COOLDOWN 

MOBILITY

    • 1:00 Pigeon Pose (each side)

       

AFTER CLASS

[Midline]
4-5 Supersets For Quality:

  • 40 Second D-Ball Hold 

  • 20 Hip Extensions

  • 1 Minute Weighted Wall Sit

    Rest 1 Minute Between Sets