Thursday 06.15.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

AMRAP 4:
100m Run
25′ Inch Worm
25′ Duck Walk

GET FIT (Min 18-34)

Mini “Murph” Chipper
800m Run
40 Strict Pull Ups
60 Push Ups
80 Air Squats

*16 Min Cap
**Scaling options for pullups – butterfly or kipping pullups, ring rows

Wellness WOD

Mini “Murph” AMRAP
AMRAP 16:
200m Run
10 Strict Pull Ups (of any variation)
15 Push Ups
20 Air Squats

GET STRONG

Barbell Z Press
Every 2:00 for 10:00
7 Reps

ATHLETES NOTE:
Z-Press is seated on the floor with your legs out in front. You can take the bar from the rack like normal, it’s just that the J-Cups will be really low to the ground. Choose weights you can be consistent with.

Competitors Extra

DB Incline Bench Press
5 set of 10-12 reps
*Rest as needed

**You can elevate a flat bench on some bumper plates if you don’t have an adjustable bench.