GROUP CLASS WORKOUT
Warm Up:
50 DU (100 Singles), 3 lap run
3 Rounds 10 PVC GM, 5 inchworms, 12 KB High Pulls
Strength:
16 Singles Sumo DL (Every 40 seconds)
Heavy, but maintain form.
Metcon:
Welded
3 Rounds for Time:
5 Front Squats @135/95
5 Hang Cleans @135/95
10 Pull Ups
30 Double Unders
Cash Out w/400 Meter Run
Welded Lean
3 Rounds for Time:
10 Front Rack Lunges 95/65
4 Man Makers 35/20
20 Hollow Rocks
Cash Out w 800m Run
Mobility:
Pre – Hip Capsule (pg. 315)
Post – Super Couch Stretch
COMPETITORS CLASS WORKOUT