A note on the NLA work: I appreciate the idea that we all want to push ourselves, but we all must be smart in doing so. These workouts are very challenging and are designed to be that way for a specific reason. If, at any time, you feel like the volume and/or intensity is to much, please attend a different class session or take a recovery day. Also, there must be a focus on recovery (sleep, nutrition, regenerative mobility, flexibility and soft tissue work) due to the taxing nature of this training.

Session 1:
30 min. light jog/ walk with 10-15 x 20 second bursts throughout the run. This work is ideally done first thing in the morning. Please allow 4 hours b/t training session 1 & session 2.

Session 2:
Skill:
1a.) Legless Rope Climb from seated position: 3 x 1-2
1b.) Chest to Ring Pull Up: 3 x 6-10

Strength:
Squat: 3x @70% / 3x @80% / 3+ @90% (try to get more than three reps on last set)

WOD:
5 Rounds for Time:
– 500m Row
– 7/5 Muscle Up (or Transitions)
– 7 OHS 155/115 – be smart

Accessory:
1a.) Glute/Ham Raise: 3 x 6-10
1b.) GHD SitUps: 3 x 12-15

* If you have questions, please ask. If you can only do one or the other, pick session 2 with some jogging either before or after session. *