a) WARM UP:
Then, 3 sets of:
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b) STRENGTH:
Every 2:30, for 15 minutes (6 sets): Front Squat x 2 reps @ 23X1 (2 seconds down, 3 seconds pause, explode up) *Sets 1-2 @ 75% of 1RM Front Squat *Sets 3-4 @ 80% *Sets 5-6 @ 85% |
c) WOD:
5 sets of:
Rest 2 minutes ** time cap: 20 mins **if classes are large, substitute the AAB cals (15) with 8 – 10m sprints
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d) ACCESSORY:
2-3 Rounds of:
Rest 30 seconds
Rest 30 seconds
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