Monday, 2 January

*****0800 PreWork*****

Mobility

Push Press

5 X 5 @ 90% of 5RM on 3:00

*****0900 Class*****

WARM UP

FRONT SQUAT, 6 sets on 2:30

  • 7 Reps @ 65%
  • 5 Reps @ 68%
  • 3 Reps @ 70%
  • 7 Reps @ 68%
  • 5 Reps @ 70%
  • 3 Reps @ 73%

“LIFE ALERT”

AMRAP 4

  • 21/15 Cal Row
  • 21 Toes to Bar
  • 21 Front Squats RX 115/85 Scaled 95/65

4 min rest, into

AMRAP 4

  • 15/12 Cal Row
  • 15 Toes to Bar
  • 15 Front Squats RX 135/95 Scaled 115/85

4 min rest, into

AMRAP 4

  • 9/6 Cal Row
  • 9 Toes to Bar
  • 9 Front Squats RX 155/105 Scaled 135/95

AFTER CLASS WORK

AMRAP 12

  • 1 Legless Rope Climb
  • 150ft Famers Carry 70’s/50’s
  • 12 Box Jump Overs 24″/20″

Run Intervals

  • 8 min fast pace
  • 4 min rest
  • 8 min fast pace (goal is to complete the same distance as the first 8 mins)
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