Friday 04.21.23

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

** NO Class Saturday, come join us at Midwestern Built Bentonville for the Autism Benefit Workout! **

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds
30′ Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat

GET FIT (Min 20-40)

EMOM 20
Min 1 – 200m Run
Min 2 – 12 Deadlift 225/155
Min 3 – 12 Toes to Bar
Min 4 – 12 S-DB Front Rack Reverse Lunges 50/35

ATHLETES NOTE:
The hardest part of the EMOM is running the 200m! Most will need the majority of the :60 to complete it. The other movements will have time to rest/break/transition built in.

(WELLNESS WOD)

EMOM 20
Min 1 – Calorie Bike
Min 2 – 12 Deadlift 95/65
Min 3 – 12 Ab Mat Sit Ups
Min 4 – 12 Reverse Lunges

GET STRONG (Min 46-55)

Back Rack Reverse Lunges
Every 3:00 for 9:00
20 Reps (10/side)
Light/Perfect – Build across sets

COMPETITORS EXTRA

5000/4500m Bike Erg
Every 2:00 incl 0:00
3 Sandbag over Shoulder 150/100
*14 Min Cap