"READY TO MINGLE"

  • 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