Friday 07.28.23

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

Warm Up (Min 0-12)

2 Rounds
15 Calorie Row
15 Superman
15 KB Sumo Deadlift

Get Fit (Min 17-37)

40/30 Calorie Echo/AAB
120 Walking Lunge Steps
40/30 Calorie Echo/AAB
120 Walking Lunge Steps
40/30 Calorie Echo/AAB
*Optional weight vest 20/14
**20 Min Cap

ATHLETE NOTES:
This won’t be easy for most to finish under the cap. You’ll need to push the first half of the Bike Calories each round and be able to steadily march out those lunges if you want a chance. There’s not a huge need to scale here, just get done what you can. Can sub any machine for the bike and Lunges can be in place if there is a space limitation.

Wellness WOD

30/20 Calorie Echo/AAB
60 Walking Lunge Steps
30/20 Calorie Echo/AAB
60 Walking Lunge Steps
30/20 Calorie Echo/AAB

Get Strong (Min 46-56)

Deadlift
Every 2:00 for 10:00
5 Reps

ATHLETE NOTES:
The first set should be a working set, but you can still build gradually across the remaining 5 sets to come. Only the last set or 2 should be “really heavy”.

Competitor Extra

AMRAP 12:
8 Bar Muscle Ups
24 DB Box Step Overs 24/20″ 50/35s

ATHLETE NOTES:
Try to use a lateral step over approach. This might mean modifying either the box height or DB weight, or both to get a controlled rhythm.