Thursday 08.03.23

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

Warm Up (Min 0-12)

5 Rounds
:30 Bike
:10 HS Hold (can be freestanding on on wall)
Rest as needed

Quality Time (Min 16-22)

Wall Walk efficiency

For those able to use the tape line standards, it’s good practice but not necessary. Go from laying belly down to your hands and knees with the hips shifted back towards the wall. Reach your first leg up, then the other before moving the hands. Play with different hand positions like fingers forward vs. pointing to the side. Complete each reps in as few steps as possible. Once the second hand touches the tape line, reverse directions with that same hand back down to the floor quickly.

Get Fit (Min 27-52)

Every 2:30 for 25:00
18/12 Calorie Bike (or Row)
4 Wall Walks

Bike Calories (or Row) should be done in right around a minute or less. Wall Walks should be under :45. You should have a minimum of :30 rest after each set. Score is slowest round.

Competitor Extra

100m Run
6 T&G Sandbag Cleans 150/100

You don’t need to stay T&G with the sandbag throughout. Just worth practicing if you’re already confident with the bag/weight. You can go singles, lighter weight, or a mix of both!