27 May 2016 27 May 2016
Friday 27 May 2016 '27 May 2016'

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6:30pm Class – Ladies Night! Ladies, bring all your friends. It’s shaping up to be a great time!

Level 2

1. Warm-up (with class)
3:00 Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
(Primer)

2. Strength
Find your 3RM Back Squat

3. Met-Con
In 8 Minutes:
Row 600/500m
50 CTB Pull-Ups
Max Rep Clean and Jerk 155/105 in remaining time

4. Gymnastics Test
For Time:
5-10-15-20-15-10-5
GHD Sit-Ups
HS Walk in meters

Level 1

1. Warm-up (with class)
3:00 Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
(Primer)

2. Strength
Find your 3RM Back Squat

3. Met-Con
In 8 Minutes:
Row 600/500m
50 Pull-Ups
Max Rep Clean and Jerk 135/85 in remaining time

Base

1. Warm-up (with class)
3:00 Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
(Primer)

2. Strength
Find your 3RM Back Squat

3. Met-Con
In 8 Minutes:
Row 600/500m
30 Ring Rows
Max Rep Clean and Jerk 115/65 in remaining time

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