Pre Class:

1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional load added should be added to each set and should be the same as last Friday.

Class:

2) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional load added should be added to each set and should be the same as last Friday. Your Max Reps set should be touch-and-go, no resting the bar on the floor. Be smart and safe with your final set.

3) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last cycle.

4) 12 minute AMRAP:

9 Toes-to-bar

6 Strict Handstand Push-ups

3 Power Cleans 205/135

Post Class:

5) Farmers Walk: 400m

Heavy as possible. Keep track of total time and drops (keep it under 10 minutes).

6) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

7) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

8) Sled Drag: 400m

Light. Focus on walking through your heels, goal should be to not stop moving.

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

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