All Levels:

A. Back squat:

1x10 @ 65%

3x10 @ 75%

Rest exactly 2 min. 30 sec. between the sets.

 

B. Every 2 min. for 10 min.

8 Alternating front rack step-ups (moderate weight yet heavier than last week)

 

C. In teams of two:

Both partners row:

500 m

300 m

100 m

When one partner works, one rests. 

 

Advanced Class:

A. Back squat:

1x10 @ 65%

3x10 @ 75%

Rest exactly 2 min. 30 sec. between the sets.

 

B. Every 2 min. for 16 min. alternating:

3-5 Strict negative (banded) MU's

10 m Front rack lunges (heavy load)

 

C. For time:

500 m row

5 Power cleans 135/95 lbs

300 m row

5 Power cleans

100 m row

5 Power cleans

TC. 10 min.