4335 Tuesday 1/13/2026

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
400m run

6 alternating mins:
Min 1: 10 band pull aparts + max inchworm pushups
Min 2: 10 banded upright rows + max bar hang

2 rds
15s db overhead hold, R
10 single arm db push press, R
15s db overhead hold, L
10 single arm db push press, L

6 burpee pullups, start slow and increase speed
rest 30s
4 burpee pullups, start moderate and increase speed
(15 min)

B
21 burpee pullups
-rest 1 min-
21 burpee pullups
-rest 1 min-
15 burpee pullups
-rest 1 min-
15 burpee pullups
-rest 1 min-
9 burpee pullups
-rest 1 min-
9 burpee pullups
*15 min timecap

C
Max set of Push Press (155/105)
-rest 3 min-
1 set of Push Press - 70% of reps of 1st set
-rest 1 min-
1 set of Push Press - 2 reps less than previous set
-rest 1 min-
1 set of Push Press - 1-2 reps less than previous set

*First set should be between 20-30 reps. Adjust weight accordingly
(15 min)