GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
6×3 DL @75% (Every 80 Seconds)
Metcon:
Dynamic
For Time: 20 Min Time Cap
3 Rounds
35 Medball Slams @20/14
20 Total DB Lunges @50/30
35 Ab Mat Situps
(Every 2 Minutes 9 Wall Balls+Start with wall balls)
Foundational
For Time: 20 Min Time Cap
3 Rounds
30 Medball Slams
20 Total DB Lunges
25 Ab Mat Situps
(Every 2 Minutes 7 Wall Ball Thrusters+Start with wall balls)
Mobility:
Pre – Hip Capsule Mobilization
Post – Super friend hamstring smash
SKILLS CLASS
Handstand push ups
Pistols
DB snatches
MOBILITY CLASS
Improving the deadlift
– Thoracic
– Hip
– Hamstring