All Levels:

 

A. Back squat 

1x10 @ 50%

3x10 @ 60%

*** Rest 90 sec. between the sets. ***

 

B. EMOM 8 min.

10 Weighted good morning (light-moderate load)

 

C. 5 Rounds (20 min.) of:

In 2 min:

Row 300/200 m

Then perform as many down ups as possible

Rest 2 min.

 

Advanced class:

 

A. Back squat 

1x10 @ 50%

3x10 @ 60%

*** Rest 90 sec. between the sets. ***

 

B. EMOM 8 min.

10 Weighted good morning (light-moderate load)

 

C. 5 Rounds (20 min.) of:

In 2 min.:

Row 150/100 m

Then perform an AMRAP of:

5 T2B

5 Down ups

 

D. EMOM 6 min.:

30 sec Hollow hold