* Monday, September 5th (Labor Day) there will be one class at 9 AM

WOD:

1) Back Squat:

@ 0:00 7 Reps

@ 3:00 7 Reps

@ 6:00 7 Reps

@ 9:00 3 Reps

@ 11:00 3 Reps

@ 13:00 3 Reps

@ 15:00 3 Reps

Warm-up as needed. Star at 65-70% of your 1RM. Build into a heavy 7 for the day in the first 3 sets. Then build into a heavy 3 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest.

2) 3 rounds AQAP:

20 Burpees

400m Run

60 Double-unders

Extra Work:

3) Single Leg Kettlebell Deadlift 4 sets of 10/side

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

4) Run:

10 minutes Easy, 30 seconds Hard, 30 seconds Rest

9 minutes Easy, 30 seconds Hard, 30 seconds Rest

8 minutes Easy, 30 seconds Hard, 30 seconds Rest

And so on down until 1 minute

Easy pace should be around a heart rate of 180-your age. Hard pace should be at your mile PR pace. Workout courtesy of Chris Hinshaw. Workout total time is 65 minutes.

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