Warm-up & Mobility: 15 Minutes
Strength: Pause Squat – 2 sets of 2 reps @5% heavier than last week (65% approx). Then 1 set of 3 reps (no pause) at 77-80%, 1 set of 3 reps (no pause) @80-85%
Conditioning: “Bergeron Beep Test”
EMOM for as long as possible…
- 7 Thrusters (75/55lb)
- 7 Pull ups
- 7 Burpees
When you don’t finish within the minute, it turns into a 12 min AMRAP.
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