Tuesday 01.02.24

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

GET STRONG (Min 18-33)

Back Squat
Every 3:00 for 15:00
5 Reps

GET FIT (Min 40-56)

5 Rounds
12 Toes to Bar
12 Pistols (or Air Squats)
15/12 Calorie Bike, Row, or Ski
– 1:00 Rest –
*18 Min Cap

ATHLETES NOTE:
Although the metcon may seem like a sprint, especially with the rest built in, it’s more about consistency here. Can you match efforts/times round after round? 1-3 sets on TTB, or suggest a modification.

COMPETITORS EXTRA

For Time
50 Wallballs 30/20
100′ OH Walking Lunge Steps (45/25 plate)
40 Wallballs
100′ OH Walking Lunge Steps
30 Wallballs
100′ OH Walking Lunge Steps
*12 Min Cap