Skill

EMOM for 10 minutes
2 back squats

spend 10 minutes at one weight completing two back squats every minute for 10 minutes or add weight as you go. Your recovery time will feel shorter as each minute goes on so make sure you can guarantee each set of two as you fatigue. This is not the time to work up to a 2RM for the day, keep things a little lighter and focus more on volume than weight.

Workout of the Day

6 rounds with 1 minute at each station
row for calories
double dumbbell push press
rest

if classes are large, rowers and dumbbells can be shared and the order of the workout can be adjusted. Choose a set of dumbbells that you can complete larger sets with so that you are working through a good amount of the minute. Settle in on your rower and have a goal here so that you don’t waste time at this station.