4, 5, 6 and 7pm Classes only!
A. Front Squat
(Calculate 90% of your 1 RM)
This will be the number you use for percentage progression
65% x 5 (of the 90% of your 1 RM)
75% x 5
85% x Max reps (at least 6)
*10 GHD sit ups after each set
B. “Burn that Turkey”
AMRAP in 15 minutes of:
7 Kettlebell sumo deadlift high pull (16/24)
14 Box Jumps (20/24)
21 Hand release push-ups
Ninja: Same
Bonus:
For time:
1-Mile Run or 2000 meter Row
15 Burpee Box Jumps (30″/24″)
30 Muscle-Ups
15 Burpee Box Jumps (30″/24″)
1-Mile Run or 2000 meter Row
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