Good morning!  What was the first thing that you did this morning?  Did you climb out of bed and start a fresh pot of coffee?  How many cups did you have before you left home?  For the average person they might be two cups down before they head out the door with a possible third in hand!  Whats the matter with a cup of Joe?  Nothing!  But what we are missing is a key component to our survival… Water!

Our first move in the morning should be to hydrate with a glass of water.  Check out this article on the benefits of good ol H20 http://www.shapefit.com/water-benefits.html/

 

GROUP CLASS WORKOUT

 

Warm Up:

200m Run, 25 airsquats, 15 burpees

 

Strength: NOT FOR TIME, FOR PUMP.

50 Heavy Lawn Mowers Each Side 70 Banded Good Mornings

100 Lunges Total

 

Metcon:

Dynamic

20 Minute AMRAP (Three Man Teams)

P1. 200 Meter Run

P2. Row

P3. Bike

(Rotate after every run)

 

Foundational

20 Minute AMRAP (Three Man Teams)

P1. 200 Meter Run

P2. Row

P3. Bike

(Rotate after every run)

 

Mobility:

Pre – 5 Minutes on the Skier

Post – Superfriend Calf Smash

 

 

COMPETITORS CLASS WORKOUT

Hell Of The West Workout 3!!