Thursday 01.19.23

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

WHITEBOARD/WARM UP (Min 0-12)

AMRAP 4
8 Burpees to a Plate
8 Plate Ground to Overhead

QUALITY TIME (Min 18-26)

GHD Sit Up Efficiency
(Coach will walk through these)

GET FIT (Min 34-54)

Every 4:00 for 20:00
15 Box Jumps 30/24in
20 Push Ups
20 Alternating DB Snatch
ATHLETES NOTE:
Steady pace through box jumps, 1-3 sets on Push Ups, no more than 2 sets on DB snatch, giving you plenty of rest for the next set. Modify as needed to make that happen!

COMPETITORS EXTRA

5 Rounds – For Completion
500m Row
8 Strict Pullups