0:00-10:00 General Warm-up
10:00-15:00 Transition to Squat
15:00-35:00 Squat
35:00-40:00 Transition to workout
40:00-55:00 Workout
55:00-60:00 Cool-down
1) Warm-up:
2 Rounds
10 PVC Ankle
10 Figure 4s
10 PVC Overhead Squats
—then—
Tabata Air Squats x 4
2) Lower Body Strength:
20 minute open block
Back Squat 5 sets of 2 @75+% and build
Front Squat 5 sets of 2 @75+% and build
3) MetCon:
2 Rounds
AMRAP 3:
6 Single DB Cleans
6 Single DB Overhead Lunges
*alternate arms each round
—1 minute rest—
AMRAP 3:
8 Ring Rows
8 Ring Dips
—1 minute rest—
*start people on different AMRAPs if needed because of class size
*Pace: Aggressive: 4 Rounds/5 Rounds, Solid: 3 Rounds/4 Rounds, Limit: 2 Rounds/3 Rounds
Beginner: DB, 25/15, Bench Dips
Scaled: 35/20, Banded ring dips
Rx: 50/35, Kipping Ring Dips
55:00-60:00
5) COOL-DOWN