"NO SHIRT, NO SHOES, NO PROBLEM"

  • 0:30 Bike

  • 0:30 Row

  • 0:10 Dead Hang on Pull Up Bar

     

  • 0:30 Bike

  • 0:30 Row

  • 10 Scap Retractions

     

  • 0:30 Bike

  • 0:30 Row

  • 5 Kip Swings

For Time [38 Minute Cap]:

  • 4,000 Meter Bike

  • 2,000 Meter Row

  • 100 Toes to Bar

    2 Minutes On, 1 Minute Off

    *Score = Time it takes to complete the workout

    *If time capped, add 1 second to your time for every missed rep.

COOLDOWN 

MOBILITY

    • 1:00 Straddle Stretch

       

AFTER CLASS

  • 5x1 Deadlift:

After every set. . .

  • 0:30 Side Plank (each side)

  • 0:30 Banded Clamshells (each side)