Sat
Start class @ 0:04 past the hour
0:00 - 21:00
A)
20 x back squats @ 205,125
12 x back squats @ 235,145
6 x back squats @ 265,155
2 x back squats @ 275,165
28:00 - 48:00
B)
20 min amrap
10 x bar dips
Wall balls 5,10,15,20,25,30...
16 x alternate dumbell front rack lunges (15,10kg)
-dips and lunges stay the same, wall balls go up by 5 every rd.
C)
5 x 10 reverse grip barbell rows
5 x 10 one legged dead lifts
Optional accessories
5 x 6 bar muscle ups
5 x 20 band pull aparts
5 x 12 ghd sit ups