Thursday 04.27.23

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

Warm Up (Min 0-12)

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

Get Fit (Min 20-40)

2 Rounds:
800m Run / 1000m Row / 60/42 Assault Bike Cals (pick your poison based on the weather)
50 Overhead Plate Lunge Steps 45/25
50 KB Swings 53/35
*20 Min Cap

ATHLETES NOTE:
Reps should be much more about quality than speed today.

During your Lunges, try to keep your arms FULLY locked out with the plate overhead. You can adjust where you put your hands on the plate or go with a lower weight, but it’s a helpful movement to open up tight shoulders and lats. It will also help you make sure you get your KB fully overhead with the bottom straight up.

(Wellness WOD)

2 Rounds:
400m Run / 500m Row / 30/21 Assault Bike Cals (pick your poison based on the weather)
50 Lunge Steps
50 KB Swings (any weight)

Quality Ab Time (Min 47-54)

Tabata Style
Alternating between:
Flutter kicks
Tall Plank Hold
Single Leg V-ups
Mountain climbers (knees to chest inside elbows)

Competitors Extra

Z-Press
In 12:00 Complete
10-10-10-10