A: Bike
8 Rounds of:
20 second – easy pace
10 second – max effort

B: Rowing
8 Rounds of:
20 second – easy pace
10 second – max effort

C: Tabata (20 Secs of work: 10 secs of rest)
Shuttle runs
(10 Foot Shuttle Run)

D: 8 Rounds of:
Hollow rocks (20″)
Hollow Hold (10″)

E: 4 Rounds of 8-12 – Wide Grip Negative Pull-Ups
Use band assistance as needed to be able to complete a 5-second decent.

F: Remainder of class – Work a mobility routine for emphasis on hamstrings and lower back.

error: Content is protected !!