⭐⭐ Want to Bench tomorrow for a GREAT Cause? Come by Hadley in the afternoon! It's the Bench for Breasts Competition!⭐⭐


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. Reverse Tabata Row: 8 cycles of :10 hard/:20 easy (large classes: half start on DUs, half on Row)

3. Technique review: The prowler push

4. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

5. ❤️“Anaerobic Soulmates” ❤️
6 Rounds of:
60m Prowler Shuttle
(30m down
/back,140/90# added)
200m Sprint/Run
Rest 3 minutes

*Rest times can be longer depending on class size/wait for prowler

LIII:as Rx’d
LII/I: Scale Number of Rounds and prowler load appropriately

6. Mobilize

Have fun!