GROUP CLASS WORKOUT
Warm Up:
3 lap run
2 Rounds
16 lunges, 10 jump squats, 7 burpees
Strength:
7×2 Front Squat @80% (Every 1:15)
Metcon:
Dynamic
15 Min AMRAP
30 Double Unders
15 Wall balls 20/14
5 C2B Pullups/Pullups
Start with pushups
*Every 3 minutes must complete 10 Pushups
Advanced: 15 Pushups
Foundational
15 Min AMRAP
60 Singles
15 Wall balls thrusters
5 Ringrows
*Every 3 minutes complete 7 Pushups
Mobility:
Pre – Hip Capsule Mobilization (pg. 315)
Post – Adductor Smash with barbell or roller
SKILLS CLASS
Handstand Walk
Man Makers
Bar Muscle Ups