GROUP CLASS WORKOUT
Warm Up:
3 lap run, 15 burpees
2 rounds 15 PVC PT, 10 stretch lunges, 5 inchworms
Strength:
30 Strict Chin Ups/ 45 Ring Rows
100 Banded Face Pulls
40 Hand Release Pushups
Metcon:
Welded
Partner 2 Rounds for Time:
15 Squat Clean and Jerks 155/105
30 Ring Dips/Dips/ 40 Bench Dips
45 Box Jumps 24/20
60 Lateral Burpees
90 second Plank (both)
Welded Lean
Partner 2 Rounds for Time:
20 Deadlifts 185/125
40 Lateral Burpees
60 Cal Bike/50 2 Females
60 Cal Row/50 2 Females
90 second Plank (both)
Mobility:
Pre – Anchored T-Spine (pg. 238)
COMPETITORS CLASS WORKOUT