Grab a partner and row 2,000 meters alternating every 200
(Do the row prior to class like regular warmup)
As a class: ( at the start of the hour)
“Bring Sally Up” ain’t squats style
Every time the song says “bring Sally up” you stand up and every time it says “bring Sally down” you go back down into the bottom of your squat.
Back Squat (25 Minutes)
5 x 4 @ 80% of 1RM
* 25 minutes to squat. This should be a bit on the heavier side. Move the bar with speed!
10 Minute EMOM:
5 Muscle Ups
*The sub for this is 5 pull ups AND 5 toes to bar. Pick a version of any of these that YOU need to work on. EMOMS are fantastic to work on gymnastics movements. Focus on the movement and get some volume in!
Numbers can be 1-5 on any movement
Record total number