Monday 12.19.22
Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm
WHITEBOARD/WARM UP (Min 0-12)
3 Rounds:
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks
GET STRONG (Min 19-34)
Front Squat
In 15:00 establish a Heavy Single
GET FIT (Min 40-56)
For Time:
45 Wallballs 20/14
250m Row
45 Box Jump Overs 24/20″
250m Row
30 Wallballs 20/14
250m Row
30 Box Jump Overs 24/20″
250m Row
15 Wallballs 20/14
250m Row
15 Box Jump Overs 24/20″
250m Row
*18 Min Cap
ATHLETES NOTE:
It’s a tight time cap today on the ‘Get Fit’ piece. You need to establish a rhythm on both the WB and BJO
early instead of trying to race through at max speed. You can can’t go full recovery mode on the Row, you need to work a bit there too!