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FRIDAY 1/11

Warm-up

10 Empty Bar OHS, 2:00 T-spine mobility (foam roller or double LAX ball), 10 Empty Bar OHS, 2:00 squat hold with bar across the knees, 10 Empty Bar OHS

Mobility Recommendation: 2:00 shoulder floss per side

Strength

EMOM for 12 Minutes: Strict Handstand Push Up or Push Up – pick an appropriate amount to practice each minute

Conditioning

Every 3 Minutes for 15 Minutes: Row 300/250m, 12 Overhead Squats (115/75) – each round should allow for 60-sec rest at a minimum, focus is to push the pace on the rower and then hang on to 1 set for the overhead squats

 


SATURDAY 1/12

Teams of 4

For time: 6x Double Hill Runs*, 125 KBS, 100 Burpees, 75 Pull Ups, 50 DB Box Step Overs, 75 Pull Ups, 100 Burpees, 125 KB Swings

*Turn around at Fulton. Three doubles per person done in groups of two. Two people work while two people complete double hill runs until completed, then all can work.