Before Class Warm Up On Your Own:
Row 1000 Meters 30 Thrusters (45/22 lbs) 30 Pull-Ups
5 Rounds: 30 Double Unders 15,12,9,6,3 Thrusters (75/55)
Directly Into…
5 Rounds: 30 Double Unders 15,12,9,6,3 Overhead Squats (75/55)
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