Warm-up: (all classes get there 10 minutes before class):
1 Mile Run or 1 Mile bike
Back Squat Pause
*Use the heaviest weight you can for each set. Rest as needed between sets. Three second pause at the bottom.
20 Secs Work 10 Sec Rest. 8 Cycles.
Front Racked Alternating Reverse Lunge
*Use the heaviest weight you can for each set. Rest as needed between sets.
Body-weight front squat ladder
*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
* Trainers – If class is too large. Put some on the Bike while other’s lift.
Bring Sally Up Push-up Challenge
*Sally Down – you are to hover above the ground, not rest.