16 July Combined Class (Obj: Strength)

Begin Power to the People Protocol*

Back Squat

·          Find/Record 1 rep max.

o    60% of 1RM X5

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Standing Barbell Military Press

·          Same as above.

Finisher: 15 minutes

·          (Inside option)

·          SB Stairs (Ruck Optional)

·          (Every third lap- hold SB overhead)

(Outside Option)

·          - Bear crawl/SB Drag 50’

·          - 10 Burpees

·          - Bear crawl/SB drag 50’

·          - Downward Dog until everyone is together

. Following the Power to the People protocol – most people will add 10# to each workout for squats. Possibly 5# for the pull-ups & press. If you reach your max and are no longer to do all 5 reps at the same weight- drop back down to a weight just above your original 60% and start back up.