Friday 12.16.22

Christmas Party: Saturday Dec 17th @ 6:00pm at the box!

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

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
Every :90 for 12:00
2 Reps
Build across sets

GET FIT (Min 40-56)

EMOM 16:
Min 1 – Row for Calories
Min 2 – Pistols
Min 3 – Push Ups
Min 4 – Front Squat 115/75
ATHLETES NOTE:
Stop working on each movement with AT LEAST :10 to spare for transition. Don’t try to push the the very end
otherwise your transitions will slow and you’ll end up fatiguing overall much faster.

COMPETITORS EXTRA

5 Rounds – Not for time
60 Double Unders (heavy rope if available)
50′ Moderate-Heavy Sled Push