13 June 2016 13 June 2016
Monday 13 June 2016 '13 June 2016'

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Base

1. Warm-up (Done before class)
Run, row or bike 1k meters

2. Strength
Back Squat 5×4 @80%
No oly’s, belt, or sleeves. Clean up your movement.

3. Met-Con
Every 5 Minutes for 20 Minutes complete:
10 Deadlifts 185/125lbs
Run 400m
10 Ring rows & 10 Bench dips

Level 1

1. Warm-up (Done before class)
Run, row or bike 2k meters

2. Strength
Back Squat 5×4 @80%
No oly’s, belt, or sleeves. Clean up your movement.

3. Met-Con
Every 5 Minutes for 20 Minutes complete:
10 Deadlifts 225/155lbs
Run 400m
10 C2B Pull-ups & 10 Ring dips OR 5 Muscle Ups

Level 2

1. Warm-up (Done before class)
Run, row or bike 3k meters

2. Strength
Back Squat 5×4 @80%
No oly’s, belt, or sleeves. Clean up your movement.

3. Met-Con
Every 5 Minutes for 20 Minutes complete:
10 Deadlifts 315/225lbs
Run 400m
10 Muscle Ups

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