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GROUP CLASS WORKOUT
Warm Up:
2 Rounds
5 inchworms, 10 burpees, 10 barbell goodmornings, 15 air squats
Strength:
5×3 Front Squat @80% (Every 1:15)
Metcon:
Dynamic:
Every 2 Minutes
15 Double Unders
4 Thrusters @95/65
Increase by 5 Double Unders and 2 Thrusters every rounds till failure. Once fail hop on a machine.
Foundational:
Every 2 Minutes
20 Singles
4 DB Thrusters
Increase by 5 Singles and 2 Thrusters every rounds till failure. Once fail hop on a machine.
Mobility:
Pre – Tricep Smash (pg. 276)
Post – Suprapatellar smash and floss (pg. 327)
COMPETITORS CLASS WORKOUT