Thursday 10.27.22

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

WHITEBOARD/WARM UP

(Min 0-12)
AMRAP 4
8 Burpees to a Plate
8 Plate Ground to Overhead

GET FIT

(Min 24-49)
0:00-3:00 Complete
200m Run
10 DB Box Step Ups 24/20 50/35
10 Alternating DB Snatch 50/35

3:00-8:00 Complete
400m Run
20 DB Box Step Ups
20 Alt DB Snatch

9:00-16:00 Complete
600m Run
30 DB Box Step Ups
30 Alt DB Snatch

16:00-Finish Complete
800m Run
40 DB Box Step Ups
40 Alt DB Snatch

*NOTE your time when complete. Rest until the end of time period for each set, if you complete before the time is up.
**25 Minute Total Cap

ATHLETES NOTE:
Even at an aggressive pace, this is a very mild dose of fitness.
Sometimes it’s necessary to slow things down and refine your
movement. Does your back ever blow up on DB Snatch? It’s
probably because you’re not using the legs.