There is NO 6PM CLASS tonight. Happy Halloween!!
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
10 Banded Side Step/side
10 Banded Air Squats
10 KB Swings
10 KB Thrusters
Front Squat (EMOM 8 mins, 3 reps @ 60-65%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Mins:
5 power cleans @ 155/105
100m jog
5 thrusters
150m row
5 push jerks
300m bike
The cardio is meant to be done at a slow recovery pace.
Variation 1:
115/85
Variation 2:
75/55