Friday 01.06.23

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
:20 Medball Squat Hold
10 Medball Squats
:20 Medball Lunges
15 Hollow Rocks

GET STRONG (Min 14-24)

EMOM 10:
2 Back Squat

GET FIT (Min 30-60)

“Kelly”
5 Rounds for Time:
400m Run
30 Box Jumps 24/20″
30 Wallballs 20/14
*30 Min Cap
ATHLETES NOTE:
Kelly has a tight time cap today for class purposes. Normally we would tell you to scale way back to make sure you make it, but today is a Benchmark. Push a little harder and see what you can do at the RX level – IF those weights and movements are safe and appropriate for you. If you get capped, no worries.

COMPETITORS EXTRA

2 Rounds:
50 DB Box Step Overs 50s/35s 24/20″
25 Strict HSPU w/ 1″ deficit
*10 Min Cap