Friday-Saturday 191011-12 – All Levels (Beginner/Experienced)

Friday 10/11
Strength
4 sets of 12/10 Calorie Row immediately followed by a max effort L-sit on parallettes.

Conditioning
10 minute AMRAP:
8 Ground to Overhead (Experienced: 95/65 and Beginner: 75/55)
10 Burpees over Bar

Saturday 10/12
Strength
Back Squat 4×7, building

Conditioning
12 minute AMRAP:
3 Strict Pull Ups
9 Box Jumps (24/20)
15 Air Squats

Here’s what’s on tap for Sunday’s Beginner classes:

Strength
A1. Bench Press 4×12, building
A2. Tempo Pull Up (20X1) 4×2-3 reps shy of failure

Conditioning
7 minute AMRAP:
7 Hang Muscle Cleans (95/65)
7 Burpees Over Bar
28 Double Unders