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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