Friday-Saturday 191108-09 – All Levels (Beginner/Experienced)

Friday 11/8
Strength
A1. Weighted Chin Ups 5×3, building
A2. Assault Bike Max Wattage 5 sets of 10 – 15 seconds sprints

Conditioning
13 minute AMRAP:
4 Pull Ups
8 No Push Up Burpees
12 Air Squats
16 Alternating Box Step Ups (24/20)

Saturday 11/9
Strength
A1. Dual Kettlebell Romanian Deadlift 4×8, building
A2. Single Leg Plate Chop 4×8/side

Conditioning
Every 3 minutes for 15 minutes complete the following:
15/12 Calorie Row
12 Alternating Dumbbell Power Snatches (50/35)
6/side Single Arm Dumbbell Reverse Lunges (50/35)

Experienced: Overhead Reverse Lunge
Beginner: Front Rack Reverse Lunge

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

Strength
A1. Ring Support 4×20-30 seconds
A2. Tempo Overhead Squat (21X1) 4×5, building

Conditioning
2 rounds for time:
30 Barbell Overhead Squats (45/35)
30 Burpees over Bar