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Nov 8

Hey Root Down!

Thank you for being a part! Starting next week, we’ll be adding T/Th 8:30am classes. So, 8:30am class will now be offered M-F!

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Warm-up

- 100M Run

- 10 Goblet SDLHP

- 10 Air Squats

- 10 Kettlebell Push Press (5/side)

Strength

500M Row for Time

MetCon

4 Min AMRAP

- 15 Double Unders/30 Singles

- 1 Rope Climb/3 Ground to Stand

Rest 1:30

4 Min AMRAP

- 6 Pull-ups/9 Ring Rows

- 3 Burpees

Rest 1:30

4 Min AMRAP

- 8 Wall Balls (20/14)

- 4 Box Jumps (25/20)

Score will be 500M Row time and rounds plus reps for A, B, and C. See you tomorrow! DOWORK!

Mobility

- Samson Lunge Hold (:30/side)

- Banded front rack stretch (:30/side)

- Couch Stretch (:30/side)..use wall or box

Marla Thompson

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