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