Tuesday 12/13/22

December 12, 2022
Tuesday 12/13/22


Low Back with Peanut

McKenzie Press-Up

Standing Glute Stretch


For 10:00

*We are testing out a new type of warm-up, integrating the coach-led section with the warm-up

Sumo Deadlift (Speed)

Leg Swings Side to Side

Sumo Deadlift with Fast Shrug

PVC Torso Rotation

High Knees

Butt Kicks

Sumo Deadlift High Pull End with arms straight

:60 Max Burpees

:45-:60 Rest

Sumo Deadlift High Pull

Arm Circles Forward/Backwards

Reverse Lunge into Runners Stretch


For 15:00

Every :45 seconds

Build Sumo Deadlift High Pull weight only by 5lb increments each round

Maxing out no more than 115/105


As Many Rounds/Repetitions and Max Calories with a Partner

Athlete 1: 2 rounds of

Bar Hops

Sumo Deadlift High Pull

Athlete 2: Row for Calories

*Scores will be total rounds and total calories accumulated


Monster Walk

Plank to Elevated Plank

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