"FREAKY 5K"

  • 0:30 Row
  • 0:30 Push-Up to Down Dog
  • 0:30 Row
  • 0:30 Active Spiderman

Every 6:00 x 5 Rounds::

  • 1,000/800 Meter Row

  • Max Bodyweight Reps:

    Round 1: Pull-ups
    Round 2: Push-ups
    Round 3: Sit-ups
    Round 4: Air Squats
    Round 5: Shuttle Runs

    *Score = Total Reps

COOLDOWN 

MOBILITY

    • 1:00 Child’s Pose

       

AFTER CLASS

[STRICT PULL-UPS]

  • 1 Max Unbroken Set then…

  • 7 Sets of 40-50% Unbroken Set

    Full Recovery Between Sets