Monday 03.20.23

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
15 Calorie Row
15 Superman
15 KB Sumo Deadlift

GET STRONG (Min 18-30)

Deadlift
Every 2:00 for 12:00
5 Reps
*T&G control each rep to the ground
ATHLETES NOTE:
To give you the best opportunity to go heavy in your last couple DL sets, really take your time on the first 2 sets. Stay light and focus on set up, tension throughout the rep, and your perfect bar path to and from the floor. Once your pattern is built and your body is warm, you’ll be able to load up!

GET FIT (Min 40-56)

Every 4:00 for 16:00
400/350m Row
16 S-DB Front Rack Lunges 50/35
4 Wall Walks

(WELLNESS WOD)

4 Rounds:
400/350m Row
16 Alternating Lunges (bodyweight)
3 Wall Walks (can reduce ROM)
*16 Min Cap

COMPETITORS EXTRA

For Time:
200 Double Unders
40 GHD Sit Ups
40 Push Press 135/95
40 GHD Sit Ups
200 Double Unders
*12 Min Cap