WARM-UP -
2 sets:
10 Roll and Reach
10 Iron Cross
10 Scorpions
-into-
8 min AMRAP
:45 sec Row
5 Deadlifts (empty-building
across)
:30 Jump Rope
5 Cat/Cows
WORKOUT PREP -
2 sets
5/4 Calorie Row
3 Deadlifts (build in weight)
4 Crossovers
WORKOUT - “I have class
and you dont”
14:00 AMRAP
14/11 Calorie Row
14 Deadlifts (155/105)
28 Crossovers
GYMNASTICS: Core
Conditioning (Day 1)
All Levels:
Every 1:00 (8:00)
Odd minute: 30 seconds of
Hollow Rocks (OR Hollow
Hold)
Even minute: 30 seconds of
Strict Hanging Knee Raises
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Bicep Wall Stretch