*New strength program starts Monday. Check it out HERE.

**There will be no Olympic Lifting class today at 3:30 PM

Pre Class:

1) Deadlift: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.

Class:

2) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

4) 3 rounds AQAP:

20 Kettlebell Swings 70/53

30 Wall Balls 20/14

400m Run

Post Class:

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

7) Row: 2K Time Trial

Time to go for it, set a PR.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments