Class Times: 4:15pm & 5:30pm<\/p>\n\n\n\n
A. Row 20\/16 Calories
10 Air Squats
10 Pushups
10 Box step ups
7\/7 Single leg box pistol squats
5 box jumps<\/p>\n\n\n\n
Warmup to 70% back squats<\/p>\n\n\n\n
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<\/p>\n\n\n\n
Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8\/10 RPE on our 5th Set (3 Reps).<\/p>\n\n\n\n
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<\/p>\n\n\n\n
D. 3 rounds
20 each side banded curls
10 banded oh tricep extension<\/p>\n","protected":false},"excerpt":{"rendered":"
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