Time to level up!
Ideally all this is done in a single session. The class work should be done after a long break that includes food and rest.
A) warm up
Row 2k+5 rounds of Cindy
ACTUALLY DID 400 m sled drag+row 2k+4 Cindy w/strict pullups
B) build to a 5rm back squat. Then do a set at 95% and a set at 90%
ACTUALLY DID: 415×5, 395×5, 375×5
c)build to a 5rm push jerk. Then do a set at 95% and a set at 90%
ACTUALLY DID: 35, 45, 70 lb db’s x 5
D) 3 rounds:
1000m row + rest :30 + run 400 m rest 2 minutes
ACTUALLY DID: This as written. 22 minutes.
Run 800+50 ghd+50 dl 135
ADDED A 3rd MINI SESSION
push-ups: 3×15, 5×10, 7×5
2×12 each arm strict db press 30 lbs
1×15 bar dips-lots of control.