3 x AMRAP 5’s, Resting 5:00 between:
10/7 Cal Bike/Ski 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″)
10/7 Cal Bike/Ski 9 Front Squats (135/95) 6 Burpee Box Jump Overs (24″/20″)
10/7 Cal Bike/Ski 6 Front Squats (155/105) 6 Burpee Box Jump Overs (24″/20″)
After last round, alternate in 30 second sprints until 2 partners reach 300 cals.
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