Every 2:30 minutes for 15 minutes:
3 Back Squats at 75%
If you didn't come last week perform 2 across
Every 5 minutes for 20 minutes:
4 minutes of work, 1 minute of rest
60 Second Wall Sit
Russian KB Swings
Goblet Squats
ME Row Calories
Rd 1: 18 Swings + Goblet Squats
Rd 2: 15 Swings + Goblet Squats
Rd 3: 12 Swings + Goblet Squats
Rd 4: 9 Swings + Goblet Squats
Notes: In larger classes start a minute behind for wall space.
L1: 12/8kg or Air Squats + Swings
L2: 16/12kg
Rx: 24/16kg