Wednesday 12/03/2025

LFCF ANNUAL HOLIDAY PARTY FRIDAY 12/12 @ 6PM! RSVP HERE

WORKOUT

Part 1)

AMRAP 7

4/4, 8/8, 12/12, 16/16… +4 reps

Wall Ball 20/14

Russian KB Swing 70/53 (heavy-ish)

REST 3 MIN

Part 2)

AMRAP 7

4/4, 8/8, 12/12, 16/16… +4 reps

Toes to Bar

Alt. Step Back DB Lunges* (2x50/35)

*you get to hold DB’s wherever you like!

POST WORKOUT STRENGTH

Every 2 Min for 8 Min (4 sets)

2 Pause Back Squats* (2 sec hold at bottom)

*go completely off of feel today. Wall balls and lunges will take their toll, but use a weight that’s challenging that doesn’t compromise position or tempo.