Thursday 11.16.22

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 Push Ups

SKILL WORK (Min 14-24)

Toes to Bar
5×4 (of whichever progression below that you can sustain with good form)
*Take athletes through progressions
Kip Swing-Knee Raise-Knee Raise w/ Toe Flick

Advanced Skill
Strict TTB w/ :03 Negative
5×4

GET FIT (Min 30-54)

AMRAP 24
400m Run
18 Burpees to Target 6″
– 2:00 Rest –

** ATHLETES NOTE:
With the 400m Run to open up each round, try to hit negative splits
with your Run, then stay consistent on the Burpees.