Friday 12.23.22
Class Times:
NO 5:30am class
11:30am
4:30 & 5:30pm
WHITEBOARD/WARM UP (Min 0-12)
2 Rounds:
10 Light Good Mornings w/ :03 decent 20 Lunges
20 Glute Bridge On Floor
GET STRONG (Min 18-30)
Sumo Deadlift
In 12:00 Establish a Heavy Triple
GET FIT (Min 40-56)
5 Rounds:
2:00 on 2:00 off
10/8 Calorie Bike or Row
10 Deadlift 225/155
Max Double Unders
COMPETITORS EXTRA
AMRAP 20:
250m Row
25 Pull Ups
250m Row
25 KB Swings 53/35