Free Trial Thursday 12/15/22

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

FREE TRIAL THURSDAY

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!

THE MOBILITY

Extended Child Pose

McKenzie Press-Up

THE WARM-UP

for 8:00

0:45 sec Row

Prone Scorpions

Supine Scorpions

CWC

0:45 sec Bike

THE STRENGTH

5 Rounds of:

Dumbbell Row

Plate Ground to Overhead

Banded Lat Pull Down (straight arm and no PVC)

:30 Strapless Row

THE WORK-OUT

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

Starfish

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

THE FINISHER

Deficit Lift Offs

Lu Press

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