Thursday 11.16.23

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

Warm Up (Min 0-12)

3 Rounds
:40 Bike
:20 Jumping Alternating Lunges
:30 Rest

Get Fit (Min 18-43)

For Time:
100 DB Lunge Steps 50/35
75/60 Calorie Bike
50 Box Jumps 24/20″
75/60 Calorie Bike
100 DB Lunge Steps
*25 Min Cap

The DB Lunge Steps can be done with a single DB and can be either in place or walking lunge steps. If you used a Bike yesterday, use a different machine of your choice today. Box Jumps should be a step down each rep after fully opening your hips at the top. This is a leg heavy workout that will certainly test your heart rate as well. Find a pace you can cruise at throughout.


For Time:
60 Lunge Steps
50/40 Calorie Bike
40 Box Jumps 24/20″
50/40 Calorie Bike
60 Lunge Steps

Quality Time (Min 50-55)

Every 2:00 for 6:00
1 Max Effort L-Sit Hold

The L-Sit can be on P-Lets, Rings, Hanging from Bar, etc. If your hold is under :20, try to complete shorter holds OTM instead of a long one every 2 minutes.

Competitor Extra

Row or Ski
250m x 10
:60 Rest
*Match efforts each round

You can’t sprint your first few efforts know that you’re trying to keep all 10 intervals close in time. If anything, you should be playing it safe and keeping them close while completing negative splits.