Tuesday 01.03.22

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 Push Ups

GET STRONG (Min 18-38)

Bench Press
In 15:00
Build to a heavy triple
– then –
30 Strict Dips or Push Ups

GET FIT (Min 45-55)

AMRAP 10:
100m Run
1 Max Set of Ring MU OR Bar Muscle-ups OR Strict Pull Ups
ATHLETE NOTE
After you complete the Bench, choose a movement (Dips or Push Ups) you can complete in 2-5 sets. These will feel extra challenging after the barbell work. On the workout, pick the most challenging gymnastics variation that allows you to get at least 5 reps per round. We don’t want 10:00 of jogging with a rep or two in there.

COMPETITORS EXTRA

5 Rounds:
50′ Sled Push (Moderate to Heavy) *outside on the concrete
15 KB Swings 70/53
*12 Min Cap