Freitag
PART 1:
„JOKER“
For Time:
1-10 Toes to Bar / Knee Raises/ Situps
10-1 Deadlifts 100/70 70/50 50/30
T.C 12 Min
*Score = Time it takes to complete the workout
PART 2: BACK SQUATS E2:30MOM x6
Back Squat for load:
1: 5 reps @ 65% 1RM
2: 5 reps @ 73% 1RM
3: 5 reps @ 78% 1RM
4: 5 reps @ 78% 1RM
5: 5 reps @ 78% 1RM
6: 5+ (Max reps @ 78% 1RM)
Score = Heaviest Load
AFTER CLASS
Intervals Run or Bike 500m for Bike Intervals:
5 Sets:
200 /500 Meters at Fast Pace
200 / 500 Meters Recovery Pace
Rest 2 Minutes
3 Sets:
200 / 500 Meters at Faster Pace
200 / 500 Meters Recovery Pace
Rest 2 Minutes
200 / 500 Meters at Fastest Pace
Total Time: 21:00-25:00