GROUP CLASS WORKOUT
Warm Up:
3 Rounds 15 Med ball slams, 15 situps, 10 pushups
10 stretch lunges, 20 PVC PT, 20 leg swings each
Skill Day:
Rope Climbs, Toes To Bar, OH Squats 16 minutes
Adv: Muscle Up Work Practice
Metcon:
Welded
5 Rounds
5 Power Snatches 95/65
10 Burpees
200m Run
Advanced: 115/75
Add 1 Rope Climb per Round
Welded Lean
2 Rounds
400 m Run
50 Air Squats
25 KB Swings 53/35
15 Plank to Pushup
Mobility of the Day: Banded Hip Extension (pg. 329)
Improves: Knee Pain/Low Back & Hip Pain/Hip Extension
OLYMPIC LIFTING CLASS
8am to 9am with Coach Kyle
MASTERS CLASS (age 40+)
8:30am to 9:45am with Coach Arthur