MLK Class Schedule- 7am, 8am, 11am, 12pm, 4pm &5pm
Open Gym 5:30am-6pm
Warm-up
20/15 Calorie Bike*
Then
6:00
Dynamic Warm-Up Through The boxes Musical Chair Style**
-High Knees
-Butt Kickers
-Side Shuffle
-Lateral High Knees
*30/22 Schwinn
*When the music stops, take a seat. Once you’re out you’ll be given a dynamic movement to do off to the side
Then
2 Rounds
5 Prone Swimmers
5 Floor Angels
10 DB Halo
10 DB Plank Pull Through
10 DB Bent Over Row
WOD
2 Rounds
In 3 Minutes
20|15 Calorie Bike
Then Max Burpee Box Jumps
-Rest 1 Minute-
In 3 Minutes
20|15 Calorie Bike
Then Max SA Devil’s Press 50|35
-Rest 1 Minute-
In 3 Minutes
20|15 Calorie Bike
Then Max Weighted Step-up* 50|35
-Rest 1 Minute-
Score= Total Reps
*Can share weights and use a KB here if need be
Level 2 – 40|25
Level 1 – 30|15
ADV- 70|50
Extra Work
5-4-3-2-1
Weighted Pull Up
Weighted Dip