"THREE DIMENSIONAL"
- WARM UP
- WOD
-
POST-WOD
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