All Levels

 

A. Back squat:

1x 8 @ 65%

1x 8 @ 70%

1x 8 @ 75%

1x 8 @ 80%

 

B. Front squat:

1x 5 @ 60%

1x 5 @ 65%

2x 5 @ 70%

 

C. 12 min. EMOM (alt.):

200/150 m Row

40 sec. Plank steps

 

Advanced Class

 

A. Back squat:

1x 8 @ 65%

1x 8 @ 70%

1x 8 @ 75%

1x 8 @ 80%

 

B. Front squat:

1x 5 @ 60%

1x 5 @ 65%

2x 5 @ 70%

 

C. 3x 10 Hip thrusts (moderate weight)

 

D. 12 min. EMOM (alt.):

200/150 m Row

6 HSPU