GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
5×3 Back Squat @80% (Every 1:15)
Metcon:
Dynamic/Foundational
30 Sprint/30 Rest
9 Minutes 30/30 Bike for max cals
2 Minute Break
9 Minutes 30/30 Rower for max cals
Mobility: Pre – Posterior Chain Floss (pg. 351)
Post – Super Friend Quad Smash (pg. 351)
SKILLS CLASS
Double Under Practice
Overhead Lunge
GHD Sit Ups