Thursday 12.29.22

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

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds:
100m Run
5 Burpees
:20 Hollow Hold

GET FIT (Min 20-50)

*** Partner & Solo versions available ***

Partner Version
“Race to 5k/4k(ladies)”
w/ a partner
Alternate 2:00 Rounds until completion:
15(guys)/12(girls) Pushups
Max Distance Row
*30 Min Cap

SOLO VERSION
“Race to 2500/2000m”
2:00 on 2:00 off
15(guys)/12(girls) Pushups
Max Distance Row

ATHLETES NOTE:
Whenever you’re in a “you go, I go” partner workout, your intensity can be a bit higher knowing there is equal rest built in. Focus on your recovery breaths during your 2:00 off to be ready to go again on the Pushups/Row. Pushups and transition on to the Rower should take :30 or less, otherwise scale pushup reps.