A: Deadlifts:
3x8 at 50%
2x6 at 60%
1x5 at 65%
B. 3 x 30 GHD back extensions
C: Seated DB strict press 4 x 8
D: Max calories on the ski erg in 40 seconds
rest 1:20 X 2
A: Deadlifts:
3x8 at 50%
2x6 at 60%
1x5 at 65%
B. 3 x 30 GHD back extensions
C: Seated DB strict press 4 x 8
D: Max calories on the ski erg in 40 seconds
rest 1:20 X 2
*Last Class at Noon, then we set up for our competition.
3 minutes on rest 1 minute x 5
AMRAP and pick up where you left off:
3 Power cleans 135/95
6 push ups
9 squats
Rest 1 minute. Repeat for a total of 5 cycles.