Pre Class:

1) Row:

10 x 250m @ 2K Pace/500m @ Easy

No rest between sets. This is a 7500m continuous piece.

WOD:

2) 1 Front Squats + 2 Back Squats: Every 2:30 x 7 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 1RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible.

3) 10 minute Up Ladder:

5 Kettlebell Swings 70/53

10 Abmat Sit-ups

Workout goes 5+10, 10+20, 15+30, and so on until 10 minutes is up.

Extra Work:

4) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add assistance/load as deemed fit.

5) 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