GROUP CLASS WORKOUT
Warm Up:
3 Rounds
12 air squats, 12 situps,
12 good mornings pvc, 9 kb swings
Strength:
50 Banded Good Mornings-Advanced with BB
4×15 Heavy KB Shrugs
4×15 Push Ups 4×10 Strict Pull Ups
Metcon:
Dynamic
7 Rounds
10 Cals Alt.
10 Wall Balls 20/14
10 KB Swings 53/35
10 OH Plate Lunges 45/25
24 Min Time Cap
Foundational
6 Rounds
10 Cals Alt.
10 Wall Balls Thrusters
10 KB Swings
10 Lunges
Mobility:
Pre-Thoriac Spine Roll on Roller
Post– Lat Smash