3 Rounds: 25/18 Calorie Row Rest 1:30 Between
Then
20 Dumbbell Box Step-Overs (24/20) 20 Dumbbell Thrusters 20 Dumbbell Devils Presses 20 Dumbbell Thrusters 20 Dumbbell Box Step-Overs (24/20)
Then
3 Rounds: 25/18 Calorie Row Rest 1:30 Between
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
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
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