Friday Strength session - 2 rounds of :

Superset #1 - 4min total
1: Staggered stance goblet squat
2: Medball chest press against wall
3: Active rest 90 sec: Dynamic Hamstring stretch

Supersett #2 - 4min total
1: KB deadlift
2: Kneedrive stand w/hold
3: Active rest 90 sec: Standing shoulder rotation

Programming differs from week to week.

The coach will take you through todays schedule at the beginning of the class

Fullbody Session - 30 min time cap

40 Box Jump
20 Squat clean
40 Box Jump
20 Squat clean
40 Box Jump
20 Squat clean
40 Box Jump
20 Squat clean

If you finish early:
200 JR - 30 Cal Run – 2 min 90 degree hold
Want to start over again? Be my guest!

RUN + RIDE + ROW + WEIGHTED RUN

1 min work - Zone 1 (70% Max HR)   

30 sek pause    

1 min work - Zone 2 (72-83% Max HR)           

30 sek pause    

1 min work - Zone 3 (82-87% Max HR)           

30 sek pause    

Fullbody Session Strenght & Cardio - 45/15 sek - 2 rounds

Circuit 1

1: Weighted walking lounges          
2: Hollow
3: KB Swing           
4: Box Hold           
5: KB/DB One armed row 
5: 90°       
7: Ab Pulloverpress  
8: One leg overhead hold

Fullbody Partner Session: (Time Cap: 40 min)

Row or Run 2000 meter             

30 Box Burpees
30 Push ups      

Row or Run 1600 Meter             

30 Ball Thrusters           
30 Ball situps Partner

Row or Run 1200 meter

Fullbody Strenght Session - 6min x 2 (2 min break)