Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=914340864
4rds NFT:
12 Pendlay Row
16 DB. Hammer Curls
20 (10ES Bulgarian Split Squat)
8min Ladder
2-4-6-8-10-12…
Front Squats (115/80)
Bar Facing Burpee Over Bar
6-8min Stability Finisher
Box Squats (25) 2 warm up sets -then- 1 sets of 5 reps at 65% 1 sets of 4 reps at 70% 3 sets of 3 reps at 75% or 5-10lb heavier than last...
20min AMRAP 10/8cal Bike 8 DB Front Squats (50/35) 16 Box Jump Overs (24/20) 8 Shuttle Runs 8each side DB Push Jerk (50/35) 10min...
Deadlifts (20) 1 set of 8 reps at 50% 1 set of 6 reps at 60% -then- 3 sets of 5 reps. Every rep w/ a reset at the bottom. All sets at 65%...
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