Tuesday 12.27.22

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 18-33)

Back Squat
Every 3:00 for 15:00
5 Reps
ATHLETES NOTE: 
The Back Squat doesn’t need to be a “true heavy 5×5”. The first two sets can be light to moderate to make sure everyone is moving well, then the last three can be the heavy working sets.

GET FIT (Min 40-56)

5 Rounds:
12 Toes to Bar
12 Pistols (or 15 Air Squats)
15/12 Calorie Bike, Row, or Ski
– 1:00 Rest –
*16 Min Cap
ATHLETES NOTE:
Although the metcon may seem like a sprint, especially with the rest built in, it’s more about consistency here. Can you match efforts/times round after round?

COMPETITORS EXTRA

For Time:
50 Wallballs 30/20
100′ OH Walking Lunge Steps (45/25 plate)
40 Wallballs
100′ OH Walking Lunge Steps
30 Wallballs
100′ OH Walking Lunge Steps
*12 Min Cap