GROUP CLASS WORKOUT
Warm Up:
4 Rounds 30/30 Get Warm
3 lap run, 12 burpees
Strength:
5 RDs: 6 Strict Pullups, 8 Strict DB Press Foundational: 4 RDS
40 DB Lawn Mowers Heavy
Do one arm first, then 40 on other arm.
Metcon:
Dynamic
Partner WOD
50 DB Alt. Snatches
45 sec Plank (Both)
50 Cal Bike
45 sec Hollow Body Hold (Both)
50 V-Ups
45 sec Plank (Both)
50 Cal Row
45 sec Hollow Body Hold (Both)
50 KB Swings
Foundational
Partner WOD
60 DB Alt. Snatches 65/35
1 min Plank (Both)
60 Cal Bike
1min Hollow Body Hold (Both)
70 V-Ups
1 min Plank (Both)
60 Cal Row
1 min Hollow Body Hold (Both)
60 Power Cleans 155/105
Mobility:
Pre – Hip Capsule (pg. 315)
Post – Adductor Smash on Foam Roller