Mark your calendars for the 21st of October! Personal Defense Readiness Seminar in Northampton! For more information, click here!

Mark your calendars for the 21st of October!
Personal Defense Readiness Seminar in Northampton!

For more information, click here!

 

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

1. EMOM 10
Even: 2 Turkish get-ups.
Odd: 12/10 Calorie Row

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 min)


3. 🏎️”Gas Pedal”🐎
AMRAP 3
Run 400m
Max Rep Double Unders

Rest 3 minutes

AMRAP 3
Run 400m
Max Rep Calorie Row

Rest 3 minutes

AMRAP 2
Run 200m
Max Rep Double Unders

Rest 2 minutes

AMRAP 2
Run 200m
Max Rep Calorie Row

Rest 2 minutes

AMRAP 1
Max Rep Double Unders

Rest 1 minute

AMRAP 1
Max Rep Calorie Row

Rest 1 minute
Run 400m for time

*If class is large, half of class can start on run/du, other half run/row then switch

LIII: as Rx’d
LII: If you are still developing Double unders, practice in remaining time for each AMRAP.
LI:Run 400m
Rest till 6 minute mark
Run 400m
Rest till 12 minute mark
Run 200m
Rest till 16 minute mark
Run 200m
Rest till 20 minute mark
Practice Double unders for 2:00

Have fun!

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