GROUP CLASS WORKOUT
Warm Up:
20 scorpions, 15 ait squats, 10 burpees
15 PVC GM, 5 inchworms, 15 air squats, 15 plank to pushup, 20 scorpions
Strength:
Clean Complex
7 Sets-Every 1:20 2 DL+1 PC
Metcon:
Welded
3 Rounds
10 Pullups
5 SQUAT Cleans 135/95
3 Rounds
15 Pushups
4 Hang Power Cleans 155/105
3 Rounds
10 Pullups
3 Power Cleans 175/125
Welded Lean
3 Rounds
15 Plank to Pushup
5 Deadlifts 185/125
3 Rounds
15 V-ups
4 Deadlifts 195/135
3 Rounds
15 Plank to Pushup
3 Deadlifts 205/145
Mobility:
Pre – Banded Hip Extension (pg. 329)
Post – Lat Smash on Foam Roller or Lacrosse Ball
OPEN GYM
8am to 9am
SKILLS CLASS
Ring Muscle Ups
Bear Complex