Monday 10.24.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP Min 0-12

2 Rounds
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg

GET STRONG Min 20-30

Deadlift
Every 2:00 for 10:00
3 “Heavy Reps”

GET FIT Min 36-54

For Time
800m Run
20 Deadlifts 225/155
8 Wall Walks
– 3:00 Rest –
8 Wall Walks
20 Deadlift 225/155
800m Run
*18 Min Cap

COMPETITORS EXTRA

5 Rounds
:30 on :30 off
Max Pistols
Max Toes to Bar
(:30 pistols, rest :30, :30 toes to bar, rest :30… repeat 4 more rds. 10 mins total)

ATHLETES NOTE:

Pick a movement to emphasize your output on. For example: If you
struggle with higher rep DL, don’t sprint your run then expect to be
able to put together reasonable sets. Instead, pace the run correctly
so that your body is ready to work. This focus can be applied to any
of the movements in this workout. Also, this might be a tight cap for
many, so adjust weights or rep scheme as needed.