TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

2:00 Assault Bike (Light Pace)
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups

1:30 Assault Bike (Moderate Pace)
Into 2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch

1:00 Assault Bike (Fast Pace)
Into 3 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Strict Presses
25 Double-Unders
All with an empty barbell.

Specific Primer for “Nail Biter”:
Watching the clock throughout to time our rest between sets, we have two primer rounds.

Primer Round #1:
2 Sets of 3-5 Reps of each before moving on:
Toes to Bar
Power Snatches
Thrusters
Finish with a :30s Assault Bike
Primer Round #2:
:30s TTB
:30s Power Snatches
:30s Thrusters
:30s Bike

CONDITIONING

“Nail Biter”

4 Rounds:
1:00 – Toes to Bar
1:00 – Power Snatches
1:00 – Thrusters
1:00 – Calorie Assault Bike
2:00 – Rest

Barbell Pounds – 75/55
Barbell Kilos – 35/25