“Fast&Furious class”
A.
8 sets of Every 30”
1 DL @85% of 1RM
B.
21’ EMOM
Minute 1 – Burpee Box Jump-Overs x 5 reps + C2B x 6 reps
Minute 2 – Deadlift x 6 reps @100/70 + Wall Ball x 8 reps @9/6
Minute 3 – Rest
“normal class”
A.
8 sets of Every 30”
1 DL @85% of 1RM
B.
28’ EMOM
Minute 1 – Burpee Box Jump-Overs x 5 reps + C2B x 6 reps
Minute 2 – Deadlift x 6 reps @100/70 + Wall Ball x 8 reps @9/6
Minute 3 – Assault Bike 12/10 Cal
Minute 4 – Rest