Strength #1
BACK SQUAT
Building upon last week, adding 2% to each lift.
Next week, we will be doing the same, adding an additional 2%.
On the Minute x 12 (3 Rounds):
Minute #1 – 5 Reps @ 77% of 1RM
Minute #2 – 3 Reps @ 82% of 1RM
Minute #3 – 1 Rep @ 87% of 1RM
Minute #4 – Rest
Strength #2
FRONT RACK REVERSE LUNGE
All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging for a total of six repetitions.
Building upon last week, reducing from 3 sets to 2, but increasing percentages.
Set #1 – 12 Reps @ 48% of 1RM Front Squat
Rest 2:00
Set #2 – 12 Reps @ 53% of 1RM Front Squat
**POST CLASS**
RECOVERY/BODY ARMOR
2 Rounds, Not for Time:
100 Meter Kettlebell Walk*
100 Meter Sled Drag
20 Weighted AbMat Sit-Ups
TEEN CLASS
“Foul Ball”
3 Rounds:
500/400m Row or 22/15 Cal Bike
30 Wallballs (14/10)