"READY TO MINGLE"
- WARM UP
- WOD
-
POST-WOD
0:30 Active Samson
0:30 Inchworm to Push-Up
0:30 Knuckle Draggers
0:30 Box Step-Ups
200m Jog
0:30 Couch Stretch (left side)
0:30 Couch Stretch (right side)
0:30 Alternating Cradle Stretch
200m Jog
3 Rounds For Time [27 Minute Time Cap]:
800 Meter Run
50 Single Dumbbell Box Step-ups (20")
30 Single Dumbbell Hang Snatches (22.5/15)
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Butterfly Stretch
AFTER CLASS
30:00 Row
*Every 3:00, complete 10 Sit-Ups/GHDs