GROUP CLASS WORKOUT
Warm Up:
1 min plank
3 Rounds 10 DB lunges, 15 air squats, 7 burpees
Strength:
Find 2RM Back Squat (14 Minutes)
Metcon:
Dynamic
15-12-9-6-3
Power Clean @135/95
HSPU
30 Double Unders after every set
Foundational
27-21-15-12-9
KB Swings 44/26
15-12-9-6-3
Box HSPU/Wall Climbs
90 Singles after each set
Mobility:
Pre – Hip Capsule (pg. 315)
Post – Super Couch Mobilization
SKILLS CLASS
Overhead Lunge
Toes To Bar
Handstand Walks