"THREE DIMENSIONAL"

ten meters of each

  • Knuckle Draggers

  • Inchworm

  • Side to Side Lunge

  • Duck Walk

     

  • 200m Jog

     

  • 0:30 Pigeon Pose (left side)

  • 0:30 Pigeon Pose (right side)

For Time [30 Minute Cap]:

  • 50 Sit-ups

  • 400 Meter Run

  • 30 Burpees Over the Bar

  • 20 Front Squats [52/38]

  • Rest 2 Minutes

  • 50 Toes to Bar

  • 400 Meter Run

  • 30 Burpees Over the Bar

  • 20 Front Squats [52/38]

  • Rest 2 Minutes

  • 50 Sit-ups

  • 400 Meter Run

  • 30 Burpees Over the Bar
  • 20 Front Squats [52/38]

    *Score = Time it takes to complete the workout, including rest

COOLDOWN 

MOBILITY

    • 1:00 Pigeon pose (each side)

       

AFTER CLASS

Strict Press:
3-4 Sets::

  • 1-2 Reps