Instructor Led Warmup
500m Row or 400m Run
15 Squats
15 PVC Good Mornings
15 PVC Thrusters
15 Squats
Group Mobility
4min High Intensity Warmup
– Jumping Jacks, Burpees, Mountain Climbers, Plank Jacks, Pushups
Workout
3 RM Deadlift
– includes higher rep, light warmup sets
– should find 3RM by 8th set of 3 reps
After Party
Tabata High to Low Plank
See how many tabata intervals you can maintain a plan position for. During the 20 second “work” period, keep elbows locked out, body night and straight. During the 10 second rest period, hold a plank in the bottom of the pushup. Attempt for at least 90 seconds total.
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