Thursday 04.20.23

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

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds
4 Burpees
8 Calorie Bike/Row
10 Jumping Squats

GET FIT (Min 16-44)

From 0:00-4:00 (4 mins) Complete:
20/16 Calorie Bike/Row
20 Air Squats
50′ DB/KB Farmers Carry 50/35s

From 4:00-10:00 (6 mins)
30/24 Calorie Bike/Row
30 Air Squats
100′ DB/KB Farmers Carry 50/35s

From 10:00-18:00 (8 mins)
40/32 Calorie Bike/Row
40 Air Squats
150′ DB/KB Farmers Carry 50/35s

From 18:00-28:00 (10 mins)
50/40 Calorie Bike/Row
50 Air Squats
200′ DB/KB Farmers Carry 50/35s

ATHLETES NOTE:
Each round is set up by how hard you choose to bike/ row. If you get aggressive expect the other two movements to be a serious challenge. If you pace the machine you’ll likely get less rest each round but will stay in control throughout.

(WELLNESS WOD)

AMRAP 20:
20/16 Calorie Bike/Row
20 Air Squats
50′ DB/KB Farmers Carry 35/20s
1:00 Rest

QUALITY TIME (Min 48-56)

DB Bench Press
Every 2:00 for 8:00
1 “Max Set”
(choose a pair of DBs that allow for 8-15 reps)

COMPETITORS EXTRA

4 Rounds (for speed)
50′ HS Walk
2 Legless Rope Climbs 3:00 Rest