Perpetual Fitness – Perpetual Oxygen

Warm-up

Warm-up (No Measure)

30 Seconds / Movement:

Group Synchro Row @ 24 Strokes Per Minute

Active Spiderman

:10 Rest

Group Synchro Row @ 26 Strokes Per Minute

Samson + Air Squat

:15 Rest

Group Synchro Row @ 28 Strokes Per Minute

Active Divebombers

:30 Rest

Group Synchro Row @ 30 Strokes Per Minute

Slow Air Squats

THEN;

Each Arm:

5 Deadlifts

5 Russian Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press

THEN;

Dumbbell Ankle Stretch: 1 Minute Each Side

Medicine Ball Squat Hold: 1 Minute

THEN;

1 Round:

4 DB Single Arm Clean & Jerks

4 Wallballs

4 Burpees

4 Calorie Row

Weightlifting

Metcon (Time)

30-20-10:

Alternating DB Hang Clean & Jerk

Wallballs (20/14)

Directly Into…

10-20-30:

Burpees

Calorie Row
Clean & Jerks : Single Arm || Split Jerks