Tuesday 02.28.23

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

WHITEBOARD/WARM UP (Min 0-12)

40 Calorie Row OR 30 Cal Bike
– then –
2 Rounds:
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg

GET STRONG (Min 18-28)

Deadlift
Every 2:00 for 10:00
5 Reps w/ :03 negative on each
COACHES NOTE:
Super heavy is not what today is about, the Deadlift focus is control and time under tension.

GET FIT (Min 35-55)

4 Rounds:
400m Run
15 Deadlift 135/95
5 Wall Walks
– 1:00 Rest –
*20 Min Cap
ATHLETES NOTE:
You can treat the Metcon like regular intervals. You’ll get that 1:00 off after the Wall Walks and can always ease back in on the run in the following round. Push those transitions from movement to movement!

(WELLNESS WOD)

4 Rounds:
400m Run
10 Deadlift (light/perfect)
15 Push Ups (any scale)
*20 Min Cap

COMPETITORS EXTRA

40 Burpees to Target 6″
40 Double Unders
30/80, 20/120, 10/160
*12 Min Cap