WARM UP
4 SETS
:15 Alt. Groiners
:15 Tuck-Ups
:15 Air Squats
:15 Single Unders
Into…
2 ROUNDS
20 Double Unders or 40 Single Unders
10 Ring Rows
5 Scap Pull-Ups
5 Kip Swings
5 Front Squats*
5 Push Press*
*RND 2 complete 10 Thrusters
OPEN 25.2
For time:
• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders
• 15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
OPTIONAL COOL DOWN
2-3 ROUNDS FOR QUALITY
1:00 Nasal Breathing EZ Row
1:00/1:00 Hamstring Barbell Smash or Foam Roll
1:00 Cat/Cow
(No Measure)
EXTRA CREDIT
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
FOR QUALITY*
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
-Into-
5:00-10:00
Foam Rolling
*Today’s Extra Credit can be done before tackling 25.2 or it can be done afterwards if you plan on trying the workout again before scores need to be submitted!
(No Measure)