“Fire Alarm”
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
1 Round of the “Bergeron Beep Test”
7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees
· 20min time cap.
· 1 sec for every rep not completed.
OPEN/PERFORMANCE 75/55
FITNESS 65/45
**POST CLASS**
RECOVERY/MIDLINE
2 Sets:
Max Effort L-Sit Hold (on parallettes)
Rest 1:00 between
Followed by:
4:30 Plank*
Every 30s, rotate positions.
Position 1 – Elbow plank (belly facing floor)
Position 2 – Side plank (left)
Position 3 – Side plank (right)
All movements are not for score or for tracking.
TEEN CLASS
“PUMPED UP GAME CHANGER”
21 – 15 – 9:
Kettlebell Deadlifts (70/53)
Box Jumps (20/20”)