GROUP CLASS WORKOUT
Warm Up:
20 airsquats, 10 burpees, 10 airsquats, 5 burpees
3 lap run, 20 pass throughs
Strength:
2 Cleans (12 minute EMOM)
Dynamic: Squat
Foundational: Power
Metcon:
Dynamic
30-25-15-15-25-30
Cals on Machine Alternating
Double Unders
Ab Mat sit ups
Foundational
25-15-10-10-15-25
Cals on Machine Alternating
x2 Singles
(50-30-20-20-30-50)
Ab Mat sit ups
Mobility:
Pre – Bilateral Shoulder Flexion
Post – Quad Smash on Roller