GROUP CLASS WORKOUT
Warm Up:
20 scorpions
3 Rounds 10 Kb Swings, 10 V-ups, 10 lunges
Finish with 20 scorpions
Skill:
Pistol Squats, HSPU/Wall Climbs, HS Walks, Max Hieght Box Jump 16 Minutes
Metcon:
Welded
3 Rounds
5 Power Cleans 135/95
15 Wall Balls 20/14
5 Squat Cleans 135/95
10 Lateral Burpees
Welded Lean
2 Rounds
12 Burpees
3 Man Makers 35/20
18/12 cal Row
3 Man Makers 35/20
12 Wall Balls 20/14
Mobility:
Pre – Banded Bully (pg. 268)
Post – Suprapatella Smash & Floss (pg. 327)
OLYMPIC WEIGHTLIFTING
8am to 9am
COMPETITORS CLASS WORKOUT