GROUP CLASS WORKOUT
Warm up:
2 Rounds of:
20 Med ball slams
20 hollow rocks
Finish with:
15 PVC PT
20 air squats
15 PVC PT
Strength:
Skill: Rope Climbs, Toes to Bar, Dips/Ring Dips
16 Minutes Challenge: 2 minutes Max Rope Climbs
Metcon:
Welded: 12 Min AMRAP of:
15 Wall Balls 20/14
12 Hand Release Pushups
9 Chest to Bar Pullups
ABs:
90 Second plank
40 V ups
Welded Lean: 12 Min AMRAP of:
7 Thrusters 95/65
7 Burpees
10 Cal Row
ABs:
90 Second plank
40 V-ups
Mobility:
Pre – Banded OH Distraction
Post – Lat Smash on Lacrosse Ball or Roller