* Fall Soft Goods Order HERE

Pre Class:

1) Row: 3 sets of 2000m w/3 minutes Rest

400m @ 2K Pace, 400m Easy

300m @ 2K Pace, 300m Easy

200m @ 2K Pace, 200m Easy

100m @ 2K Pace, 100m Easy

For your easy pick a pace that you’re going to maintain for all 3 sets, don’t have your pacing all over the place. This Easy pace, should be the same Easy pace you use on all rowing pieces.

WOD:

2) 2 Front Squats + 3 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 2RM 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) 12 minute AMRAP:

10 Bar Facing Burpees

20 Deadlifts 135/95

40 Double-unders

Extra Work:

4) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Use assistance/add load as needed.

5) Single Leg Hip Extension: 3 sets of 10/side

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

6) Sled Drag: 400m @ Bodyweight

Not for time. If you can’t do this without stopping, scale load accordingly.

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