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
7:00 working through the following movements
5-10 easy push-ups (kneeling or elevated)
10 Prone T’s
3 ATVT’s
3 Burpees
10 Air Squats -->Squat Jumps (round 1 do Air Squats, as you warm-up progress to squat jumps)
10 Strokes on Rower
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).
On a 2:15 Loop:
- Power push-ups are a fun push-up variation that makes your average push-up a bit more challenging! For those that don't need the extra challenge, see the elevated variation below.
- If you struggle with push-ups as is, use this time to work to a challenging height on the rig. Instead of doing 1 rep, embrace the time to build strength doing 3-5 reps each set.
*For those doing Power, we will record the amount of weight on your back
Active Rest will keep you moving between sets. Alternate a row and run each set you do.
THE WORK-OUT
6 Rounds of:
3:00 min ON 1:00 OFF of:
Run
Push-ups (and scaling options)
*In the time remaining of the 3:00, you will do as many Burpees as possible, then you will rest for 1:00 before the next set begins.
THE FINISHER
Optional
Dumbbell Pull-Overs
