3 Rounds Before Class
20 Cals
20 Side Lunges
20 Scorpions
5 Sets:
4 Front Squats
8 Back Squats
(75% of 1RM Front Squat)
2 Laps Running
21 Wall Balls
21 KB Swings
2 Laps Running
15 Wall Balls
15 KB Swings
2 Laps Running
9 Wall Balls
9 KB Swings
"If Lincoln was given six hours to chop down a tree, he would spend the first four hours sharpening the axe." Pre-Class: 2:00 Cardio 1:00 Banded Tricep Stretch 1:00 Downward Dog Warm Up: 5-4-3-2-1 Pul
"Seek good from within yourselves or you'll never find it." Pre-Class: 2:00 Cardio 1:00 Front Rack Stretch 1:00 Wrist Stretches Warm Up: 3 Rounds 25' Duck Walk 25 Lateral Hops 10 Push Ups 10 KB Sumo H
"Laziness doesn't get a vote." Warm Up: 3 Rounds 25 Kipping Swings :30 Wrist Stretches :30 Dorsiflexion Each Side 10 Cossack Lunges 35:00 To Complete At A 1:1 Ratio With A Partner: 5,000m Row 10 Round