Thursday 05.01.23

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

Warm Up (Min 0-12)

2 Rounds:
Skills and Drills
25′ Hurdler Steps
25′ High Knees
25′ Butt Kicks
25′ Duck Walk
25′ Bear Crawl

Get Strong

Bench Press
5 x 5, working up in weight each set

Get Fit

For Time:
250/200m Row
200m Run
– 1:00 Rest –
500/400m Row 400m Run
– 2:00 Rest –
750/600m Row 600m Run
– 3:00 Rest –
1000/800m Row 800m Run
*30 Min Cap

(Wellness WOD)

AMRAP 25:
250/200m Row
200m Run
– 1:00 Rest –

Competitor Extra

EMOM 12:
10 Rear Foot Elevated Split Squats
Use DBs or KBs for weight, switch legs OTM
-You’ll hit 6 sets per leg. 10 Reps should only take about :30. If you choose the right weights, the pump will be real by the end…