Thursday 09.07.23

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

Warm Up (Min 0-12)

200m Run
30 Mountain Climbers
– then –
25′ Knee Pulls
25′ Quad Pulls
25′ Lunge Steps
25′ Lateral Squats
25′ High Knees (x2)
25′ Butt Kicks (x2)
25′ Duck Walk
25′ Inch Worms
25′ Spiderman Stretch

Get Fit (Min 18-42)

Every 6:00 for 24:00
500m Row
20 S-KB Box Step Ups 24/20″ 53/35
15 Handstand Pushups

ATHLETE NOTES:
The goal for each round is to finish right around 4:00-4:30, giving you plenty of time to recover and try to maintain the same output the following round. Don’t fall into the trap of sprinting the first effort and suffering the rest of the way. You can hold the KB any way you want for the step ups.

WELLNESS WOD

Every 6:00 for 24:00
500m Row
20 Medball Box Step Ups 20″ 20/14
10 Pike Pushups on box OR 12 Hand Release Pushups

Quality Time (Min 46-54)

Alternating Tabata Intervals
8 Rounds of :20 on :10 off
Flutter Kicks
Russian Twists

ATHLETE NOTES:
1 Round will be :20 of Flutter Kicks, :10 Rest, :20 Russian Twists, :10 Rest. Continue that for 8 total rounds.

Competitor Extra

5 Rounds
100′ Sandbag Carry or Farmers Carry
7 Push Press
– 1:00 Rest –

ATHLETE NOTES:
Choose a weight for the carry you can do UB but that’s still challenging. Build the Push Press weight across the rounds as you see fit.