All Levels:

A. Back squat:

1x10 @ 60%

1x10 @ 70%

2x8 @ 80%

*** Start the sets every 2:30 min. ***

 

B. Every 2 min. for 10 min.:

6 Alternating front rack step-ups (heavy load)

*** Make sure you are not driving of the foot on the floor. ***

 

C. 5 min AMRAP:

100 m Row

5 Burpees over the erg

 

D. 5 min AMRAP:

20 DU's

5 Burpees over the rope

 

Advanced Class:

A. Back squat:

1x10 @ 60%

1x10 @ 70%

2x8 @ 80%

*** Start the sets every 2:30 min. ***

 

B. Every 3 min. for 15 min.:

5 Power cleans @ 50-60%

10 Front rack walking lunges

5 Power cleans

 

C. Spend 5 min. doing slow banded negative MU's 

 

D. 10 min AMRAP:

100 m Row

2 Bar MU's / MU's / C2B

30 DU's