Group Class

PERFORMANCE
A.
Every 90 seconds for 12 minutes (8 sets):
Split Jerk x 3 reps
Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.
B.
For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing
At the 10 minute mark complete
60 seconds of Assault Bike
Rest 30 seconds
60 seconds of Burpees
Rest 30 seconds
60 seconds of Push Press
Rest 30 seconds
60 seconds of Rowing
At the 18 minute mark complete
30 seconds of Assault Bike
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 seconds of Push Press
Rest 30 seconds
30 seconds of Rowing
FITNESS
A.
3 Rounds of the following:
Station 1 – L-Seated Dumbbell Press x 10 reps @ 2111
Station 2 – Barbell Rollouts x 10 reps @ 3010
B.
r max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing
At the 10 minute mark complete
60 seconds of Assault Bike
Rest 30 seconds
60 seconds of Burpees
Rest 30 seconds
60 seconds of Push Press
Rest 30 seconds
60 seconds of Rowing
At the 18 minute mark complete
30 seconds of Assault Bike
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 seconds of Push Press
Rest 30 seconds
30 seconds of Rowing