A. 3 sets; 15 minutes to complete
10 Barbell Hip Thrusts
- 1 min rest -
10 Slider Leg Curls
- 1 min rest -
B. 4 Rounds for reps:
3 min AMREP:
300m Run
7 Line Facing Burpees
Max Calorie Ski in the remaining time
- 90 sec rest between rounds
Performance:
A. Deadlift OTM at 70% of 1RM
M1: 3 reps
M2: 4 reps
M3: 5 reps
*Continue until 9/10 RPE or form is lost. Touch and go is allowed.
B. 4 Rounds for reps:
3 min AMREP:
300m Run
15 Line Facing Burpees
Max Calorie Echo Bike in the remaining time
- 90 sec rest between rounds
Sweat:
5 Rounds:
42/32 Calorie Ski
42/32 Cal Echo Bike
- 1 min rest
*Round 2 and 4 must be done with nasal breathing only. 45 min time cap Weightlifting:
(0 - 15 min)
Thruster:
5 x 65%
5 x 70%
5+ x 75%
5 x 70%
(15 - 30 min)
Build to a tough complex in 15 minutes: Clean Pull + Hang Power Clean + Push Jerk + Split Jerk
(35 - 45 min)
A. Deadlift OTM at 70% of 1RM
M1: 3 reps
M2: 4 reps
M3: 5 reps
*Continue until 9/10 RPE or form is lost. Touch and go is allowed.
if you did this in class:
A. 3 sets; 15 minutes to complete
10 Barbell Hip Thrusts
- 1 min rest -
10 Slider Leg Curls
- 1 min rest -
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