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Monday 7.20.20

On the 3:00 x 5 Sets:

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Reps


Against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters

Front Squats (135/95 lbs)


Workout is complete when between 2 people they complete 80 front squats.



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Pre-Class: 1:00 Barbell Thoracic Opener :30 Handstand Hold 1:00 Pigeon Pose Per Side :30 Hollow Hold :30 Arch (Superman) Hold Warm Up: 3 Rounds: 10 Rhomboid Pulls 10 Sit Ups 10 Walking Lunges In teams

Friday 9.18.20

Pre-Class: 1:00 Banded Tricep Stretch Each Arm 1:00 Banded Hamstring Stretch Each Side 1:00 Butterfly Stretch Warm Up: AMRAP 8: 5 Inchworm To Push Ups 5 Squats With A 3 Second Pause At The Bottom 10 P

Thursday 9.17.20

Pre-Class: 1:00 Child Pose 1:00 Shoulder To Floor Each Side 1:00 Pike Stretch 1:00 Straddle Stretch 1000 Meter Row/Ski 100 Double-Unders 50 Alternating Dumbbell Snatches (50/35 lb DBs) 5 Rope Climbs 5

4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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