4327 Monday 1/5/2026

Courses start JANUARY 19
VARSITY | Ages 12-14 | M/W 3:30
Jr VARSITY | Ages 8-11 | T/Th 4:30
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A
1 min bootstrap squats
1 min inchworm pushups

2 rds
20 alternating groiners
10 pushups
20 air squats
5 burpees

With an empty barbell:
6 deadlifts
6 front squats
6 push press
6 thrusters

*Increase weight for a few sets then focus on warming up for your deadlift loading

(15 min)

B
Every 3 min for 5 sets:
4 reps of a three position deadlift - 7 rpe across

*1 rep of a three position deadlift = 1 deadlift to 1” off the floor + 1 deadlift to just below the knee + 1 deadlift to full extension. Hold for one second at the finish of each position.

C
10, 9, 8...1
Thrusters (95/65)
Bar facing burpees
*14 min timecap

D
Coach led mobility
(5 min)