A. 5 sets
Barbell Press @31X1; 6-8 reps; rest 1 min
Glute Ham Raise; 8-10 reps; rest 1 min
B. Single Arm Trap Raise 8-10 reps x 3 sets; rest 90 sec between sets
C. For time:
row 300m
Waiter walk/run to end of parking lot & back
burpees 30 reps
Advanced Class 6am
A. 5 sets
3-5 EROM HSPU x 5 sets; rest 1 min
Reverse Hyper 15-18 reps x 5 sets; rest 1 min
B. Single Arm Trap 3 Raise 8-10 reps x 3 sets; rest 1 min between sets
C. 5 sets for time:
12 unbroken toes to bar
24 unbroken double unders
