"ROOMBA"

  • 0:30 Active Spiderman
  • 0:30 Push-Up to Down Dog
  • 0:30 Pigeon Pose (left side)
  • 0:30 Pigeon Pose (right side)
  • 0:30 Cossack Squats

PART 1: Back Squat:

  • Build to a Heavy Single


*Score = Heaviest Load

 

PART 2: "Roomba"

On the Minute x 15:

  • Minute 1: 1 Wallball + Max Burpees

  • Minute 2: 2 Wallballs + Max Burpees

  • Minute 3: 3 Wallballs + Max Burpees

  • ...

  • Minute 15: 15 Wallballs + Max Burpees

    Medicine Ball: (9/6)

    *Score = Total Burpees

COOLDOWN 

MOBILITY

    • 1:00 Frog Stretch

       

AFTER CLASS

4-5 Supersets For Quality:

10 Barbell Rollouts
200 Meter Single Arm Farmers Carry*
40 Second Reverse Plank

Rest 1 Minute Between Sets

100 Meters Each Arm