GROUP CLASS WORKOUT
Warm Up:
2 min machine, 20 airsquats, 10 burpees, 2 laps
Strength:
6×4 Back Squat @75% (Every 2 Minutes)
Metcon:
Dynamic
5 RFT:
200 Meter Run
10 Wall Balls 20/14
10 Pull Ups
18 Min Time Cap
Foundational
4 RFT:
200 Meter Run
10 Wall Ball Thrusters
10 Ringrows
Mobility:
Pre – Hip Capsule Mobilization (pg.315)
Post – Super Friend Calf Smash
COMPETITORS CLASS WORKOUT
Warm Up:
2 min machine, 20 airsquats, 10 burpees, 2 laps
Strength:
10×2 Snatch
1 Full Snatch+1 hang full snatch
Metcon:
10 minute AMRAP
4 Squat Cleans @ 165/115
8 Burpees
Mobility:
Super Friend Calf Smash