* Monday, September 5th (Labor Day) there will be one class at 9 AM

Pre Class:

1) Run:

10 minutes Easy, 30 seconds Hard, 30 seconds Rest

9 minutes Easy, 30 seconds Hard, 30 seconds Rest

8 minutes Easy, 30 seconds Hard, 30 seconds Rest

And so on down until 1 minute

Easy pace should be around a heart rate of 180-your age. Hard pace should be at your mile PR pace. Workout courtesy of Chris Hinshaw. Workout total time is 65 minutes.

WOD:

2) Back Squat:

@ 0:00 7 Reps

@ 3:00 7 Reps

@ 6:00 7 Reps

@ 9:00 3 Reps

@ 11:00 3 Reps

@ 13:00 3 Reps

@ 15:00 3 Reps

Warm-up as needed. Star at 65-70% of your 1RM. Build into a heavy 7 for the day in the first 3 sets. Then build into a heavy 3 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest.

3) 3 rounds AQAP:

20 Burpees

400m Run

60 Double-unders

Extra Work:

4) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Form/positioning over loading.

5) Single Leg Hip Extension: 4 sets of 10/side

Rest 90-120 seconds between sets. Add load if able.

6) Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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