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Classes are at 7:45 and 9 am.
Primer:
3 Rounds: 60s Shuttle Run | 60s PVC Good Mornings
3 Rounds: 30s Slow Wall Squats | 30s Ring Rows | 30s Overhead Circles
Strength: Tempo DL. 7×1
5s Up | 5s Down
Sets 1-4: 45,50,55,60%
Sets 5-7 Build to a moderately heavy Single
“Steam Roller”
400M Run | 15 C2B | 2 Deadlifts
400M Run | 15 C2B | 4 Deadlifts
400M Run | 15 C2B | 6 Deadlifts
400M Run | 15 C2B | 8 Deadlifts
400M Run | 15 C2B | 10 Deadlifts
RX @ 335/235
Performance 400M Run | 10 Strict Pull ups | DL @ 275/185
Fitness 200M Run | 10-20s Hold Above Bar | DL @ 225/155
Fit Light 200M Run | 15 Ring Rows | @ 135/95
Bonus:
1. 3 Sets for Quality: 10 Cossack Squats | 10 Waiter Squats
2. Strength: 1 Tempo Front Squats OTM x 9
5s Down | 2s Pause | Speed Up
3@63% | 3@67% | 3 @71%
3. 0:00 – 200M Sled Drag @ Bodyweight
5:00 – 200 Double KB Overhead Walking Lunges
10:00 – 200M Sled Drag @ Bodyweight