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Thursday 3.19.20

2 Sets: 10 Rower Pike Ups 30 Hollow Body Scissor Kicks 50′ Quadruped Crawl

Rest 2 Minutes Between Sets


Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – 10 Deadlifts + 20 KB Swings Station 2 – 10 1/2 Man Makers + 20 Tuck Jumps Station 3 – 10 Get Ups + 20 Hand Release Push Ups



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Saturday 9.19.20

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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PALM BEACH ATHLETIC COMPLEX.png