5/5/21 - Full Body

Warmup: 10 min row/ :40 hard/ :20 easy

Min 1-3 @ 22-24 spm

Min 4-7 @ 26-28 spm

Min 8-10 @ 28-30 spm


2 min instructor demo


19 min to complete the following:


3 Rounds:

10 total DB goblet squat to lateral lunge

10 DB box step overs

10 MB full sit-up to russian twist


straight into:


21/15/9

DB swing

Hand release pushup

Down/Up


*if finished row for max calories until time*


90 sec recovery & instructor demo


19 min AMRAP

20 cal row

15 kneeling power band pull apart

12 total DB alt. renegade row

10 DB thrusters


5 min cool down/stretch