Free Trial Thursday 12/15/22

December 14, 2022
Free Trial Thursday 12/15/22


Free Trial Thursday attendees will focus mainly on THE WORK-OUT description and videos to go with it below. We will guide you through the warm-up and go over the work-out details when the rest of the class is doing THE STRENGTH session of the class.

All work-outs will be scaled to meet individual need and abilities, no matter your current level of fitness..

All questions will be answered when you arrive!


Extended Child Pose

McKenzie Press-Up


for 8:00

0:45 sec Row

Prone Scorpions

Supine Scorpions


0:45 sec Bike


5 Rounds of:

Dumbbell Row

Plate Ground to Overhead

Banded Lat Pull Down (straight arm and no PVC)

:30 Strapless Row


As Many Calories As Possible in 20:00

On a 2:00 Loop

Athlete 1: Row/Bike for Calories

Athlete 2:

D-ball to Shoulder


Kettlebell Swing

Burden Hold at your mat until 2:00 is up

The focus of this work-out is the row and bike. We want these efforts to be strong!

@ 3-2-1 GO, Athlete 1 will go to the rower(or bike) to accumulate max calories. Athlete 2 will perform 1 round of the listed movements, then stand there holding the burden ball until the 2:00 timer goes off. When the timer goes off Athlete 1 will get off the row/bike. When both athletes are on the mat, the switch will occur.

* You cannot pass of the d-ball, it must be dropped to the floor then picked up by the other athlete

* Each team will perform 4 total (2 per person) rounds on the Rowers THEN 4 total Rounds on a Bike or vise versa

*Score will be total calories and type of bike used


Deficit Lift Offs

Lu Press

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