GROUP CLASS WORKOUT
Warm Up:
3 min machine
20 lunges, 20 hollow rocks, 15 goblet squats, 15 v-ups, 10 burpees
Strength:
8 Minute EMOM
2 Front Squats @80%
Metcon:
Welded
14 Minute AMRAP
20 Cal Row
15 Wall Balls 20/14
10 KB Swings @53/35
Rest 1 minute
1 min Plank
3 Minutes MAX AB-Mat situps
Welded Lean
14 Minute AMRAP
20 Cal Bike
15 Weighted Step ups 35/20
10 V-Ups
Rest 1 minute
1 min Plank
3 Minutes MAX AB-Mat situps
Mobility:
Pre – Banded Heel cord (pg. 385)
Post – Banded Hamstring Stretch
OPEN GYM
8am to 9am
SKILLS CLASS
“Bro Sesh”
L-Sits
COMPETITORS CLASS WORKOUT