Lower Body Strength:

Every 2 minutes for 12 minutes (6 sets):

3 Deadlift at 75-80%

*Repat from 7/7/23

MetCon:

3 Rounds

2 minute time block:

20/16 Calorie Row

Max Toes to Bar with remaining time

—2 minutes rest between rounds—

*split group in half and start half on rest and half on the work if needed because of class size

*row should take no longer than 1:15, adjust cals accordingly

*go for big sets on toes to bar

*score is total toes to bar

*Pace Goal: 60 reps, Solid: 50 reps, Limit: 40 reps

Beginner: 15/12 Cals, Lying Straight Leg Raises

Intermediate: Hanging Straight Leg Raises

Advanced/Sport: as is