Monday 01.09.23

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

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds:
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees

GET STRONG (Min 18-32)

Front Squat
In 14:00 Complete:
5-5-5-3-3-1

GET FIT (Min 40-55)

Every 3:00 for 15:00
200m Run
15 Toes to Rings (or TTB)
12 Front Squats 95/65
ATHLETES NOTE:
You should be able to leave yourself about :30 rest in each round. If it’s less than that, you might want to knock back the rep scheme or modify the movements/ weight.

COMPETITORS EXTRA

AMRAP 10:
Climb the Ladder
5 Push Ups
25′ HS Walk
10 Push Ups
25′ HS Walk 15/25′, 20/25′, etc…