4315 Wednesday 12/24/2025

Christmas Eve | No classes | Open 4:30am - Noon
Closed tomorrow

A
3 rds
10 kip swings
5 bootstrap squat stretches
10 alternating box step ups
10 scap pull-ups

1 minute of barbell back rack rotations
10 empty barbell jumping back squats

Spend remaining time to build to your squat loading
(15 min)

B
Every 2 min for 7 supersets:
1 front squat + 2 back squats

*Perform all sets slightly heavier than last week OR… between 80-85% of your most recent one rep max front squat.

C
4 min Tabata - 20s work / 10s rest
DB box step ups (35s/25s) (20in)

4 min Tabata
Strict pullups

4 min Tabata
DB box step ups (35s/25s) (20in)