Date: January 21st
The FREE workout begins at 9AM!
From 9-12 we will be working out and raising money to support Kristen as she walks her journey of healing.
There will be a silent auction, and will start announcing at 11AM>
Winners from the auction MUST BE PRESENT to win (Cash or Venmo payment accepted).
It's going to be a great day! Plan to arrive a little early to park and rock it out
A. General
For 4 minutes
30 Seconds Jog/High knees
30 seconds light wallball
B. Activation
2 sets
5 Hollow body Band lat pull downs
5 Hollow body Scap pull + press against box
C. Specific
10 Bar mu skill transfer: Sit-up drill
10 Jumping BMU (for setup & practice)
18-12-6 Bar mu
1:30 recovery on the machine of your choice
10 Rounds for time
6 Burpee over Box @ 30/24”
6 DB push press @ 50/35lbs x 2
6 Wallball @ 30/20 lbs or 20/14 above 10′
KG:22.5/15 KG
TC: 16 min
Score: Time
Scaling Options
Beginner
7 rounds
6 Burpees / Burpee plate jump
6 DB push press @ 25/15lbs x 2
6 Wallball @ 14/10 lbs
Intermediate
6 Burpee over Box 24/20”
6 DB push press @ 35/25lbs x 2
6 Wallball @ 20/14 lbs
Perform
N/A
3 sets
8 dual DB pull-over deadbugs + Iso adduction
:30 seconds beast planks + Iso adduction
8 Deficit adduction glute bridges + pause
TC: 12 min
Score: Time
Scaling Options
Beginner
21-15-9 Body Rows
1:30 recovery on the machine of your choice
Intermediate
15-9-6 Jumping BMU
1:30 recovery on the machine of your choice
Perform
21-15-9 Bar mu