"Seventh Wonder"

  • 0:30 Pausing Air Squats
  • 0:30 Dive Bombers
  • 0:30 Alternating Cradle Stretch
  • 0:30 Hollow Hold
  • 0:30 Pigeon Pose (right side)
  • 0:30 Pigeon Pose (left side)

PART 1: Front Squat:

  • Build to a Heavy Set of 5

 

*Score = Heaviest Load

 

PART 2: "Seventh Wonder"
7 Rounds For Time [15 Minute Cap]:

  • 7 Double Dumbbell Front Squats

  • 7 Chest to Bar Pull-ups

  • 7 Double Dumbbell Push Press

  • 7 Toes to Bar 

Dumbbells:[22.5/15]

COOLDOWN 

MOBILITY

    • 1:00 Frog Stretch

       

AFTER CLASS

10-8-6-4-2:

  • Wall Walks
  • Farmers Carry Lengths (10 Meters)

Dumbbells: (50's/35's)