WARM UP

(11 Min)

:30 Rower
5 air squats + 5 perfect pushups

:30 Rower
4 air squats + 4 perfect pushups

:30 Rower
3 air squats + 3 perfect pushups

:30 Rower
2 air squats + 2 perfect pushups

:30 Rower
1 air squat + 1 perfect pushups

+

Empty Bar Warmup x 2 Rounds

• 5 hang power snatch
• 5 hang cleans
• 5 front squats
• 5 strict press
• 5 bent over rows
• rest :60 between rounds

MOBILITY

:60/60 banded lat stretch
:60/60 banded front rack stretch
:60/60 pigeon pose

PART I.

(21 Min)

3 x 5 minute AMRAPS – Rest 2 minutes between AMRAPS

A1. – Core Series #1

• 20 sit-outs
• 20 plank & reach (10 Ea Arm)
• 20 supermans

A2. – Barbell Series

• 7 hang clean
• 7 front squats
• 7 HR Pushups
• 7 box jumps

A3. – Core + Arms Series #2

• 20 banded bicep curls
• 15/15 banded chops
• 20 bench dips
• 15/15 side plank crunches

PART II.

(time dependent on class time left)

Rower/Treadmill/Elyptical Intervals @ 40:20

:40 Rower
:20 Rest (move to treadmill or elyptical)
:40 Treadmill/Elyptical
:20 Rest
*Repeat with time left in class