Tuesday 11.15.22

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 20-32)

Back Squat
Every :90 for 12:00
3-3-2-2-1-1-1-1

GET FIT (Min 39-54)

2 Rounds
40 Wallballs 20/14
200m Run (250m Row if running conditions aren’t great)
30 Front Squats 95/65
200m Run
*15 Min Cap

COMPETITORS EXTRA

Every 5:00 for 20:00
400m Sprint
2:00 Rest
Max Bar Muscle Ups in remaining time

ATHLETES NOTE:
There are only two places to hide on this workout. First, on
transitions – you can take an extra breath or two before getting to
work on the next movement. The other place is during the Front
Squats – You control the tempo! It takes very little effort to let the bar
rest on you during the big set.