Friday 12.29.23

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

Warmup (3:00 – 12:00)

2:00 Row
– into-
3 sets:
5 Wall Balls
5 Kipping Knee Raises
5 Low Box Jumps
5 Sumo Deadlift High Pulls (empty bar)
5 Up Downs
– into –
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks

Get Fit

3:00, 6:00 Amrap, and For Time.
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bars
30 Box jumps (24/20)
20 Sumo Deadlift High Pulls (95/65)
30 Burpee over Bar
20 Shoulder to Overhead (135/95)
– 2-minute rest/reset between each AMRAP –
*Get as far as you can in 3:00, then 6:00, then do the whole piece For Time.

Scaled Option

3:00, 6:00 Amrap, and For Time.
16/13 Calorie Row
30 Wall Balls (14/10)
15 Toes to Bars
30 Box jumps (20/16)
20 Sumo Deadlift High Pulls (75/55)
30 Burpee over Bar
20 Shoulder to Overhead (115/80)
– 2-minute rest/reset between each AMRAP –

Strength (Time Permitting

Split Jerk
5-3-3-2-1