All Levels:

 

A. Front squat:

5-10-15

*** Use the same weight for all sets. Make it challenging.***

 

B. 10 min. for Kipping HSPU practice

 

C. AMRAP 7 min.:

10 HSPU's

10 Burpee box jumps

50 DU's

 

 

Advanced Class:

 

A. Front squat:

5-10-15 

*** Use the same weight for all sets. Make it challenging. ***

 

B. EMOM 10 min.:

3 Deficit strict HSPU's

 

C. AMRAP 10 min.:

10 Bar facing burpees

10 m OH walking lunges 95/65 lbs

10 C2B's

 

D. 2 Rounds not for time:

20 GHD sit-ups

20 Hip extensions

20 Hollow rock

20 Superman rocks