3 rounds for time:
500 Meter Row
12 Deadlifts (Body Weight)
12 Pull Ups
3 Rounds For Time:
25/20 Cal Bike/Ski
3 Rope Climbs
Extra Credit:
Three sets of:
Single-Leg Deadlift x 8 reps each leg
Barbell Glute Bridgesx 8 reps
Side Plank x 45 seconds each side
Do what you do so well that they will want to see it again and again and bring their friend. Pre-Class: 5:00 Jump Rope Practice Warm Up: 3 Rounds Of Cindy AMRAP 15: 500 Meter Row 50 Double-Unders 10 S
Sometimes the fall kills you. And sometimes, when you fall, you fly. Pre-Class: 2:00 Cardio 1:00 Thoracic Barbell Opener 1:00 Couch Stretch 1:00 Pike Warm Up: 3 Rounds 20 Pass Throughs 15 High Hip Dea
“A river cuts through rock, not because of its power, but because of its persistence.” Warm Up: 5:00 Cardio 50 Bar Touches 40 Hollow Rocks 30 Trunk Twists 20 Drinking Birds Alternating Rounds With A P