Author: Jade

Class: 1) AQAP: 100 Calories Rowed or 1 mile Run 80 Wall Balls 20/14 60 Pull-ups 40 Kettlebell Swings 53/35 Pick whichever you struggle with more, Row or Run. Extra Work: 2) Banded Pull-throughs: 3 sets of 15 Rest 90 seconds between sets. 3) Rebounding Box Jumps: 10 minutes Practice Perform an EMOTM if you can do them. The focus should be on speed. For results post detailed weights, reps, times, thoughts, etc. Post Results/Thoughts To Comments

Class: 1) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be done as touch and go, if you are to pause, pause at the hang. Be safe, and be smart. 2) Single Leg Kettlebell Deadlifts: 3 sets 12/side Rest 90 seconds between sets. Ideally don’t let your opposite foot touch down until all 12 reps are done on one side. 3) 12 minute AMRAP: 100m Farmers Carry 53/35 10 Overhead Squats 95/65 1 Rope Climb 15ft Extra Work: 4) Bar Muscle-ups: 10 minutes Practice If you have them perform an EMOTM. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments