All Levels:

 

In teams of two:

80 cal Row - Partner holds 95/65 barbell in front rack

80 Barfacing burpees - Partner holds plank position

80 Front squats 95/65 - Partner holds ski squat (90 degrees on against the wall)

80 Barfacing burpees - Partner holds plank position

80 cal Row - Partner holds 95/65 barbell in front rack

 

*** Switch as needed. ***

 

 

Advanced Class:

 

A. "Amanda"

9-7-5

MU's

Squat snatches 135/95 lbs

 

 

B. Choose between bike / rower / ski erg / run:

5 min steady pace, then right into:

6 rounds:

30 sec. easy pace

30 sec. moderate pace

30 sec. sprint

30 sec rest.

         Rest 3 min.

6 rounds:

30 sec. easy pace

30 sec. moderate pace

30 sec. sprint

30 sec rest.

Then right into:

5 min. cool down

 

*** Total time 37 min. ***