It was Thursday, and the weather was pretty fantastic, so the odds that class wouldn’t run were five to one against and falling. After getting every one moving with some squats, lunges, and push-ups, it was on to the main event – that’s right, just one:
Warm-Up: ~3-5 x 3 Front Squats (with more weight, take more warm-up);
As they were 2 to 3 people per bar, the workout was structured as a follow-the-leader: P1 does their front squats and then heads out the door for their run (or sub 300m Row). Immediately after P1 leaves, P2 adjusts the bar weight as needed and then begins their workout (same for P3 following P2).
The object of the workout: SPRINT! Sprint as much as possible through the round, and then use the prescribed rest (no more than 2 min) to catch your breath, re-adjust the weight on the bar, and then get ready for the next round.
Finisher: Core Work (1:30 min Plank, 1 min rest, 1 min V-sit)
Not too bad, just enough to remind you that front squats require core stability (although, be on the lookout for Brose invention #312: reverse butterfly crunches?)
Nice work. Enjoy the weather this week while avoiding massive allergy attacks. And speaking of nice weather, did someone say Guerilla WODs??