Pre Class:

1) Front Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2.

 Class:

2) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2.

3) Dumbbell Bench Press: 3 sets of 12

Rest 90-120 seconds between sets. Goal should be heavier than last cycle.

4) 10 minute AMRAP:

10 Chest-to-bar Pull-ups

20 Wall Balls 20/14

40 Double-unders

Post Class:

5) GHD Sit-ups: 3 sets of 20-30

Rest 90 seconds between sets.

6) Pendlay Rows: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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