GROUP CLASS WORKOUT
4 Rounds 40/20 on Machine. Go Hard! Warm up.
2 Rounds: 10 Jump Squats, 12 Pushups, 14 OH Plate Lunges
Finish with: 1 Min Banded Front Rack, 15 PVC PT, GM
Front Squat 5×2 80% Every 1:20
OR Front Squat 5×6 (Choose Weight)
Lean: No Strength
5 Rounds:17/12 Cal bike
10 Thrusters 95/65
1 Min Rest in between each round.
Score is total time including rest.
30 Min Partner Dice Game
- 150m Row
- 12 Box Jumps 24/20
- 30 Russian Twists 20/16
- 4. 20 Air squats/8 Pistols
- 12/9 Cal Bike/Ski
- 200m Run
Roll a Dice with a group(3-5), all members of the group do what the dice says. Get as many rolls in as possible! Score is # of completed dice rolls.
Mobility Of the Day: External Hip Rotation (pg. 307)
Improves: Bottom of the squat, Knee out Position, Hip Pain
Strengthen & Lengthen
6 to 7am
Broga and Brews!
5:30 to 6:30pm