Free Trial Thursday

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November 2, 2022
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

Hanging Side 2 Side Rock

Lat Foam Roll

THE WARM-UP

7:00 Working through the following movements

Row

Leg Swings Front to Back

Air Squats

Lunge Reach Touch Stretch

Barbell Bent Over Row

THE STRENGTH

Those joining us for Free Trial most likely will not get to this portion of the class. We will use the strength session to review movements of the work-out (below).

15:00 ↑ Ladder of:

1, 2, 3, 4…….

Barbell Bent Over Row

Walking Lunges (to the rower)

Strapless Row

Walking Lunges (back to your mat)

*The rows should be done with light weight and with control and make sure you're getting full extension and tight squeeze between shoulder blades.

THE WORK-OUT

As Many Rounds/Repetitions As Possible in 21:00  with a Partner

Athlete 1: Row and Run

Athlete 2: As Many Rounds/Repetitions

Reverse Prisoner Lunges

Burpee Plate Hops

Plate Ground to Overhead

V-Taps

* Athlete 1 will row and run while Athlete 2 will work through the AMRAP. Athlete 1 will pick-up where Athlete 2 left off and continue AMRAPing the movements until the other athlete comes back in again.

* Total score will be total rounds and repetitions as possible completed in 21:00

THE FINISHER

Optional

Pull-Overs

Ball Over Shoulder

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