Pre Class:

1) Row – 3 sets of: 75-50-25 Calories

Rest 90 seconds between sets.

WOD:

2) Front Squat Every 2:30: 10-7-7-5

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

3) Back Squat Every 2:30: 10-7-7-5

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

4) 10 minute AMRAP:

10 Power Cleans 135/95

10 Alternating Front Rack Lunges 135/95

10 Bar Facing Burpees

Extra Work:

5) Dumbbell Stiff Leg Deadlift: 3 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over loading.

6) Glute Ham Raise: 5 sets of 5

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

7) Sled Drag: 400m @ Bodyweight

Smooth and steady. Not for time.

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