Free Trial Thursday

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!


Hanging Side 2 Side Rock

Lat Foam Roll


7:00 Working through the following movements


Leg Swings Front to Back

Air Squats

Lunge Reach Touch Stretch

Barbell Bent Over Row


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.


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


* 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




Ball Over Shoulder

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