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 Front squat
2nd set 55%
3rd set 60%
4th set 65-70%
Rest 2:00 in between sets
Have members set up Barbells for emom
EMOM 20min
Split the class between movements if needed
12/10 Rowers
10 Bentover rows 95/65-115/85
14 Wall sit bicep curls 30/20
10 Banded goblet squats 60+/40+
12 box overs
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets