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
THE WARMUP
6 min
Run 30m into the parking lot while doing arm circles forward
Turn around and run back to the building
Jumping Jacks
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).
3:00 Loop
6 Rounds:
Perfect Push-Ups
*Go from one movement right into the other, super-setting the movements
- The idea is that you will do 10 reps of the db bench press, then move directly into push-ups. We are looking to build strength through perfect form. Elevated push-ups, kneeling push-ups, push-ups from your toes - - just make sure only do enough reps that you can tolerate. When form breaks down, that round is complete.
- There will be no score for the strength session.
Active Rest:
Alternate between
:45 Run, Echo or AssaultBike and Row
*Active Rest will keep you moving between sets. Alternate between each set you do.
THE WORK-OUT
As Many Rounds/Repetitions As Possible in 24:00
Forward Alternating Lunge
At 3-2-1 go and at 6:00, 12:00, and 18:00 you will Row and Run
*These rows and runs have to be fast, push hard and keep a good pace! You will pick up where you left off on the AMRAP when you return.
THE FINISHER
Optional
Barbell Incline Bench
