Thursday 07.13.23

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

Warm Up (Min 0-12)

3 Rounds
100m Run
10 Push Ups
15 Air Squats

Get Fit (Min 20-41)

AMRAP 5
500m Row
Max Wall Walks in remaining time

– 3:00 Rest –

AMRAP 5
500m Row
Max S-DB Devils Press in remaining time 50/35

– 3:00 Rest –

AMRAP 5
500m Row
Max Air Squats in remaining time

Wellness WOD

AMRAP 5
500m Row
Max Tall Plank Hold in remaining time

– 3:00 Rest –

AMRAP 5
500m Row
Max Burpee to Target in remaining time

– 3:00 Rest –

AMRAP 5
500m Row
Max Air Squats in remaining time

Quality Time (Min 48-56)

Every 2:00 for 8:00
1 Set of Double DB “Z-Press”
-Choose a pair of DBs that allows for 10-15 reps per set.

Competitors Extra

4 Rounds – For Completion
10-12 Heavy Barbell Glute Bridges
15-20 Ring Push Up

ATHLETE NOTES:
You should be able to finish all 4 sets of both movements within 15 minutes of getting set up. On the Bar Glute Bridge, elevate your upper back on a bench or box w/ mat.