“Fast&Furious class”
32’ EMOM
Minute 1 – Row x 250 meters
Minute 2 – Deadlift x 10 reps @80/50 + Burpees over the barbell x 5 reps
Minute 3 – Front-Rack Kb Lunges x 16 reps @24/16
Minute 4- rest
“normal class”
A.
12 sets of Every 30”
1 DL @75% of 1RM
B.
24’ EMOM
Minute 1 – Row x 200 meters
Minute 2 – Deadlift x 10 reps @80/50 + Burpees over the barbell x 5 reps
Minute 3 – Front-Rack Kb Lunges x 12 reps @24/16