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Tuesday 12132022

WARMUP



A. 10 min parallette press to handstand practice


OR

upper push pull practice


B. Sprint Chipper

1-2-3-4-5 Reps for Time:

Sandbag Over Shoulder @ 150/100 lbs

Box Jump Over 30/24

Pistol each leg /X2 air squats


C. AMRAP 5 Bike FOR CAL


Score 1 = 1 min for Max Cals

Score 2= total Cals for 5min


REST 2 min


D. AMRAP 5

ROW FOR CAL

score -1 = 1 min max cal

score2 -=total calls for 5 min


Session details:

Intent: Winter is coming classic prep!!


Target: Maximize both scores. Identify what you can hold for the 1min max cals that still allows you to maximize your 5min score.


Feel: Intense, but low mechanical stress. This should be very challenging, but your joints should feel good walking away from this session.

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