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**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

Pre Class:

1) Run – 5 sets of:

400m Easy

200m Fast

400m Easy

100m Sprint

Rest 3 minutes between sets.

WOD:

2) Back Squat: 7 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) Dumbbell Front Rack Reverse Lunges: 6/side Every 2:00 x 5 sets

Perform this immediately after your last set of Back Squats starting at 10:00 on the clock. Alternate legs each rep. Build as heavy as deemed fit.

4) 10 minute Up Ladder:

3 Power Cleans 115/75

10 Double-unders

Workout goes 3+10, 6+20, 9+30, and so on until 10 minutes is up.

Extra Work:

5) Glute Ham Raise: 5 sets of 5

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

6) Banded Hamstring Curls: 100 Reps

Use resistance that you can get 30-40 reps to start.

7) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously for the entire 400m.

8) 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