Thu. Dec 22, 2016

Warm-up

Tabata, alternating (8mins)
Hollow
KB Swing

Primer

7 min AMRAP:
10 Wallball (30/20)
5 Burpee

Bench Press 

3-3-3-3-3 AHAP, increasing weight
1xAMRAP @90%
1xAMRAP @80%

-AND-

Back Squat 

10-10-10-10 AHAP, increasing weight
1 minute, Max reps @90% of heavy 10

**1 hour class picks between bench and squat

ACCESSORY WORK

In Partners:
8 Rounds for “pumps”
8 Diamond Pushups
8 Supine, Reverse Barbell Row. Switch grip each round.

-Finish with one attempt at max situps in 2minutes!