1/28/15

IMG_7271sumo squat to stand x 12
TGU x 3/side
Partner strict T2B or straight leg raises x 10

FITNESS & PERFORMACE

A.1 Front rack forward lunge steps x 10 x 3 sets
A.2 weighted feet elevated horizontal ring row x 10 x 3
A.3 15 sec Burpees AFAP x 3
+

Large Classes: start with different amraps
5 minute amrap @80% effort
10 cal row
10 Ring dips/pushups

rest 3 minutes

5 minute amrap @ 90%
15-12-9-6-3
PC @ 115/75# or KBS 55/35#
S2OH @ 115/75#
*if you did the workout yesterday then sub in S2OH for box jumps, 24/20″

rest 3 minutes

5 minute amrap @ max effort
1k row
amrap burpee over the erg in rest of time

“Sweat Sesh”
8K row
*increase intensity every 1K to 90% for final 1K




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