Strength
Front Squats + Back Squats (from the rack)
4 sets Building
3 FS then rack & quickly rack bar on back and complete 5 back squats
1st set 50% of 1 rep Fas
2nd set 55%
3rd set 60%
4th set 65-70%
Rest 2:00 in between sets
Have members set up Barbells for emom
EMOM 16min
Split the class between movements
12/10 Rowers
10 Hang cleans 95/65-115/85
14 Wall sit bicep curls 30/20
10 Banded goblet squats 60+/40+
Finish off with Ab burnout.
Example: 7min
30:10 3 movements 2 sets 2 laps.
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