All Levels:

 

A. Bench press:

5-4-3-2-1

 

B. AMRAP 7 min.:

10 Push-ups on DB's

10 DB deadlifts 55/35 lbs

 

C. 3x 12 BD bent over rows each side

 

 

Advanced class:

 

A. Bench press:

5-4-3-2-1

 

B. Mainsite workout "Tabata Barbell":

Tabata Deadlift 185/130 lbs

Tabata Hang power clean 135/95 lbs

Tabata Front squat 85/60 lbs

Tabata Push press 65/45 lbs

 

*** Rest 1 min. between Tabatas. ***

 

 

C. 3x 30 Banded hamstring curls