*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM.

Class:

1) Front Squat: Establish a 1RM

Take as much time and as many attempts needed to establish a 1RM Front Squat. Rest as needed between sets. Make sure to Warm-up appropriately.

2) 12 minute AMRAP:

10 Push-ups

10 Deadlifts 135/95

15 Wall Balls 14/8

Extra Work:

3) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

4) Assualt Bike: 5 rounds :30 ON/2:30 OFF

Maximum effort. Keep track of calories completed each rep.

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

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