0:00 - Intro
0:08 - Class WOD
1:07 - Home Gym
1:53 - Mobility
"3…2…1…Rest"
3 Rounds:
AMRAP 3: Calorie Row
AMRAP 2: Burpee Box Jumps (24"/20")
AMRAP 1: Calorie Bike
Rest 2 Minutes Between Rounds
HOME GYM
3 Rounds:
AMRAP 3: Single Dumbbell Farmers Carry Meters (50/35)
AMRAP 2: Front Plank Video
AMRAP 1: Burpees
WARM-UP
1 Round
3 Minute Easy Bike
2 Minute Easy Row
1 Minute Active Spidermans + Hamstring Stretch
MOBILITY
Pigeon Pose: 2 Minutes Each Side
Pec Stretch on Wall: 30 Seconds Each Side
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Glutes
Hamstrings
Quads
Lower Back
Rest 2 Minutes Between Rounds
