All Levels:

 

A. Back squat:

3-3-3-3-3

*** 3 sec. pause at the bottom. ***

 

B. 10 min. DU practice

 

C. AMRAP 10 min.:

12 DB overhead lunges 45/30 lbs

50 DU's

 

Advanced Class:

 

A. Back squat:

3-3-3-3-3

*** With 3 sec. pause at the bottom. ***

 

B. For time:

500 DU's

Every minute on the minute perform 3 BW front squats

*** Use judges for this workout.***

 

C. EMOM 10 min. (alt.):

5 MU's

20 m DB overhead lunges

 

D. Max strict DB presses 25/15 lbs