GROUP CLASS WORKOUT
Warm Up:
20 Medball slams, 20 hollow rocks, 20 scorpions
3 lap run, 20 PVC PT, 20 air squats
Strength:
20 Strict Pull Ups Over Hand/ 20 Under Hand
5×10 Seated (Ground) DB Press
5×10 Push Ups(15 Minute Time Cap)
Metcon:
Dynamic
20 Min Partner WOD
Partner A. 200 m Run
Partner B. AMRAP of:
7 Toes to Bar
5 Power Cleans 155/105
3 Front Squats 155/105
Score is total rounds of 7-5-3
Foundational
20 Min Partner WOD
Partner A. 200 m Run
Partner B. AMRAP of:
9 K2E/V-Ups
7 Kb Swings 53/35
5 Goblet Squats
Score is total rounds of 9-7-5
Mobility:
Pre – Single Leg Flexion (pg. 303)
Post – Partner Calf Smash on Roller