Prep
– High Knees x 50 ft.
– Butt Kickers x 50 ft.
– Inside Taps x 50 ft.
– Outside Taps x 50 ft.
– A Skip x 50 ft.
– B Skip x 50 ft.
– Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point x 50 ft.
– Leg Swing opposite toe to opposite hand x 50 ft.
– Carioca x 50 ft.
– Jumping Jack Shuffle (switch halfway) x 50 ft.
– 90 Degree Hip Rotation x 50 ft.
– World’s Greatest Stretch x 10 reps each side
A.
10 Rounds With A Partner
Sledpush x 50m – moderate weight
Farmer Carry x 50m – heavy weight
– Goal: One person completes a full round while their partner rests.
– TIME CAP=30:00
B. (Finisher after class)
3 x 10 each – pass thru + facepull-apart + pull-apart = 1 set. Rest 60s.