A. Front Squat x 10-9-8-7-6 : every 2:30 min
55-60-65-70-75 : %’s
B. AMRAP 12
450m row
15 Russian Swings 53/35
3 wall walks
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Post class:
1. Runner : 15-20 min of work. 1 min hard, :30 easy :30 walk
2. Weighted ghd sit-ups 5 x 10
3. Db bench presss 5 sets of 6 (semi sup)
4. Weighted ring rows x 6-8 x 5 sets