*****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)