Thursday 02.23.23

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

WHITEBOARD/WARM UP (Min 0-12)

3:00-5:00 Intentional Run/Bike or Row
‘Jump Ship Dynamic’
25′ each movement
High Knees
Quad Pulls
Hamstring Stretch
High Kicks
Spiderman
Inchworm + Push Up

GET FIT (Min 16-44)

EMOM 28:
1. Row for Calories
2. HS Hold or Tall Plank Hold
3. DB Box Step Ups 24/20″ 50/35
4. Rest
ATHLETES NOTE:
Try to match your output on all three movements round after round. Treat this like a long aerobic piece and not intervals.

(WELLNESS WOD)

EMOM 28:
1. Calories on Machine of Choice
2. HS Hold or Tall Plank Hold
3. DB Box Step Ups 20″ 35/20
4. Rest

QUALITY TIME (Min 50-55)

EMOM 5:
DB Bent Over Row
8-8-8-8-8

COMPETITORS EXTRA

For Completion:
7-5-3-1-1-1
Front Squat
10 GHD Sit Ups
Build FS weight across sets