REMEMBER THIS WEEK IS BRING A FRIEND WEEK SO WE WILL BE SEEING PLENTY OF NEW FACES!!!
MAKE SURE TO INTRODUCE YOURSELF AND
HELP EVERYONE FEEL WELCOME TO THE CLASS

Warm Up:
2 Rounds
20 Double Unders or Singles
10 Good MorningsW/Empty Bar
10 Leg Swings Each Leg
8 Air Squats
100m Run

Strength:
Front Squat 1-1-1-1-1-1-1
Use around 70-80% for your working sets. Make sure you warm up to that specific weight and then start counting your sets. Don’t count your warm up sets one of your 7 working sets.
**Bring a friend verion. Empty bar or KB squats


Workout:
12 Min AMRAP
20 Wallballs 20/14 BRG-14/10
20 Hang Power Snatches 95/65 INT-85/55 BEG-75/45
20 Box Jumps or Step Ups 24/20 BEG-20/18 Step Ups
20 Front Squats 95/65 INT-85/55 BEG-75/45
20/15 Cal Row BEG-15/10 Cals

**Bring a friend
8 Minutes
10 airsquats
10 DB snatches
10 Cal row

–Coaches Notes–
This barbell should be nice and light for both of the barbell movements so make sure you are deciding on a weight that is light. Light enough you could move 10+ Reps a round. 20 Being a higher rep count make sure you work in SMART sets if you struggle with the movement. 12 Minutes will move faster than you think so keep a steady pace throughout.

Optional Accessory Work:
Option 1:
L-Sit -Accumulate 1-2 mins.
Option 2:
Dumbbell Front Rack Walking Lunge
3x25m
Use the heaviest weight you can for each set.
Rest as needed between sets.