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Power Up | Friday | 12/1/24

Warm Up: 2 Rounds

250m

20 Hanging Side to Sides (Standing)

10 DB Push Press

10 Side Lunges

Workout Teams of 2: AMRAP in 30 mins


Rx Option: (24/20” & 42.5/30 & 22.5/15)

Buy In: 30 Sync Burpees

Split Reps:

20 Box Jumps

20 Power Cleans

20 DB Thrusters


Scaled Option: (20/16” & 35/25 & 15/10)

Buy In: 30 Sync Burpees

Split Reps:

20 Box Steps

20 Power Cleans

20 DB Thrusters


Into:


Strength: EMOM

Power Clean

Pause Mid Shin

7 x 1 rep

1 x 7 reps


5k Challenge

Rest Day or Catch Up Session.

See App for Details


Mobility / Cool Down

Seated Hamstring Stretch

Lying Glute Stretch

Knee Hugs

Front to Back Hold

Bicep Twist & Hold

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