Thursday 01.12.23

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

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds:
100m Run
10 Lateral Squats
5 Burpees

GET FIT (Min 20-52)

Partner and solo options below
“Race to 250 Step Ups”
w/ a partner
Alternate 4:00 Rounds until completion 400m Run
Max Medball Step Ups 24/20″ 20/14
*32 Min Cap

* Solo Version*
“Race to 125 Step Ups”
In 4:00 sets:
400m Run
Max Medball Step Ups 24/20″ 20/14
– Rest 2 mins once your 4:00 is up –
Repeat until you complete 125 step-ups

ATHLETES NOTE:
You can hold the medball anyway you want for the step ups. On your back, shoulder, or hug all work just fine. Switch it up if you get tired.

COMPETITORS EXTRA

6-5-4-3-2-1
Devil’s Press 50/35s
Ring Muscle Ups