Tuesday 05.02.23

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

Warm Up (Min 0-12)

100m Run
8 Burpees to a Plate
8 Plate Ground to Overhead

Get Fit (Min 18-38)

For Time:
20 Burpee Box Jumps 24/20″
30 S-DB Back Rack Lunge Steps 50/35
25 Sit Ups

20 Burpee Box Jumps
30 S-DB Front Rack Lunge Steps
25 Sit Ups

20 Burpee Box Jumps
30 S-DB Overhead Lunge Steps
25 Sit Ups

*20 Min Cap
The DB should be in a different location each round. Back Rack is across the upper back/ traps, Front Rack is a DB head in each hand with the elbows up similar to a normal FR, then split the OH lunges in 15/arm.

(Wellness WOD)

3 Rounds
20 Burpees
30 Lunge Steps
25 Sit Ups

Get Strong (Min 45-55)

Back Rack Reverse Lunges
Every 2:30 for 10:00
10 Alternating Back Rack Reverse Lunges
*Build across sets

On the heavy lunges to follow the workout, step back and control your knee slowly to the ground. Don’t go so heavy that you have to rush and “bounce” your knee off the floor. Also try to get a full grip on the Barbell and pull down so that your forearms are in line with your torso.

Competitors Extra

5 Rounds
30/24 Calorie Bike
:30 Freestanding HS Hold
:90 Rest