GROUP CLASS WORKOUT
Warm Up:
Trainers choice
Strength: 12 min EMOM
Welded: 1 front squat @ 80% + 2-5 strict pull ups or ringrows
Welded Lean: 4 front squats @ 50% + 4 Burpees
Metcon:
Welded
30 Box jumps 24/20
15 Power Cleans 135/95
15 T2B
15 Burpees
Welded Lean
30 Wall Balls
30 Box Jumps 24/20
15 Deadlifts 185/125
15 T2B
Mobility:
Pre – Banded Hip Extension (pg. 329)
Post – Calf Smash
OPEN GYM
8am to 9am
SKILLS CLASS
Pistol practice
Sled push and pull
MOBS AND YOGS
Shoulders and Back
LADIES NIGHT
TBA