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
"Seek not good from without; seek it within yourselves, or you will never find it." Pre-Class 2:00 Cardio 1:00 Banded Shoulder Distraction Each Side 1:00 Spiderman And Reach Each Side Warm Up: 2 Round
"Well Done Is Better Than Well Said." Pre-Class: 1:00 Pigeon Stretch Each Side 2:00 Barbell Thoracic Opener 1:00 Child's Pose Warm Up: 3 Rounds: :30 Assault Bike :30 Push Up To Down Dog :30 KB Swings
"The Only Person You Are Destined To Become Is The Person You Decide To Be." Pre-Class: 1:00 Puppy Pose 1:00 Shoulder To Floor Each Side 1:00 Wrist Stretch Warm Up: 2:00 Couch Stretch Each Side 2:00 P