Class Times: 4:15pm & 5:30pm
A. Row 20/16 Calories
10 Air Squats
10 Pushups
10 Box step ups
7/7 Single leg box pistol squats
5 box jumps
Warmup to 70% back squats
B. Every 3:00 x 5 Sets
Set 1: 6 Back Squats + 8/leg sa db rdl
Set 2: 6 Back Squats + 8/leg sa db rdl
Set 3: 5 Back Squats + 6/leg sa db rdl
Set 4: 4 Back Squats + 6/leg sa db rdl
Set 5: 3 Back Squats + 4/leg sa db rdl
Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (3 Reps).
c. For Time
1-2-3-4-5-4-3-2-1
Power Cleans 185/125 LBS
5 Box Jumps 30/24″ H-I-G-H boxes
D. 3 rounds
20 each side banded curls
10 banded oh tricep extension