Group Class Workout

 

WARM UP

Trainer Choice

 

STRENGTH

5×3 Back Squat @85% (14 Minutes to Complete)

Must take at least 10 minutes

 

METCON

Dynamic:

15 Min Alt. Partner

10 Pushups

10 Ab-Mat Situps

10 Unbroken* DUs

 

Foundational:

15 Min Alt. Partner

8 Pushups

8 Ab-Mat situps

15 singles

 

One work, One rest

Rest is PLANK HOLD

Work can only be done when partner is in plank

MOBILITY

Pre – Super Frog (pg. 342)

Post – Barbell Shoulder Smash (pg. 266)

 

 

Leo’s Skill Class

– Progression of the kip

– Strict Muscle Up

– Kipping With Ring Dips