Workout of the Day: Friday, 23-December-2022
Announcement
Warm-up
5 Rounds
4 Temps Front Squats
5 Tempo RDLs
6 Tempo Push-ups
30 Sec Hollow Hold
12 Days of Christmas 2022 (Time)
12 Days of Christmas 2022
1 Pull-up
2 Box Jumps 24/20
3 Burpees
4 Sumo DL High-pull 70/53 kb
5 PushPress 95/65
6 T2B or Banded Leg Levers
7 Push-ups
8 GobletSquats 70/50 db
9Deadlift 95/65
10 Wall Balls 20/14
11Hang Power Cleans 95/65
1200m Row
*Goes in order like the song. Start with 1 Pull-up, then 2 Box Jumps, 1 Pull-up, then 3 Burpees, 2 Box Jumps, 1 Pull-up….etc
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Please remember to reserve your class an hour before you plan to attend. If it’s an early morning class please reserve the night before. If no one is signed up for a class when the coach checks it they will have to cancel it and we would hate to see someone miss out on a class. Thanks!
We Will be closed Sunday and have 1 class at 9 am on Monday.
Happy Holidays!