Tuesday 10.25.22

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

WHITEBOARD/WARM UP

(Min 0-12)
2 Rounds
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

GET STRONG

(Min 18-30)
Back Squat
In 12:00 Complete
30 Reps @ Bodyweight
then
Establish 5RM in remaining time

GET FIT

(Min 38-53)
Every 3:00 for 15:00
10 Thrusters 75/55
12 Box Jump Overs 24/20″
15/12 Calorie Row
(Goal is to complete all 5 rounds in negative splits – each subsequent rd faster than the previous)
**ATHLETES NOTE:
If you’re going to complete this in negative splits, you need to use
as much of the 3:00 as possible in the first round. Then gradually
pick up the pace on both movements and transitions.

COMPETITORS EXTRA

For Time
100′ Backwards Facing Sled Drag (moderate/march)
5 Rope Climbs
100’/4, 100’/3, 100’/2, 100’/1