* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) Row: 6 x 50 Calories

Rest 2 minutes between sets. Hard efforts. During your rest pedal at an easy pace on the Assault Bike.

WOD:

2) Front Squat: 5 Reps Every 2:00 x 4 sets @ 70-80%

Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets.

3) Back Squat: 5 Reps Every 2:00 x 4 sets @ 70-80%

Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets.

4) 5 rounds for Max Reps:

1 minute Ski Erg

1 minute Dumbbell Box Step-ups 50/35 @ 24/20

Extra Work:

5) Glute Ham Raise: 4 sets of 10

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

6) 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