Pre Class:

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

Warm-up as needed. Rest 2-3 minutes between sets.

Class:

2) 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.

3) 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.

4) 12 minute AMRAP:

100m Farmers Carry 70/53

10 Overhead Squats 135/95

1 Rope Climb 15ft

Post Class:

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

6) Plate Pinches: 3 x Max Time

Rest 60 seconds between sets. Heavy as possible.

7) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

8) Sled Drag: 400m

Light. Focus on walking through your heels and using your glutes and hamstrings.

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

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