CLASS

A. Every 3 mins for 15mins

Deadlift x 3 (75-80% Of 1RM)

B. EMOM for 12mins of

1min – KB or Parallettes holding L Holds/knee tucks

2min – Back extension/arcs 

3min – Bar Roll outs

4min – Rest

EXTRAS
Active recovery (6 rounds)

Conditioning (10 rounds)
1 minute run

1 minute assault bike

1 min row

1 min rest

Foam Roll Major Muscle Groups
*Quads *Calves *T-Spine *Lats

3 min couch stretch either side