GROUP CLASS WORKOUT
Warm Up:
20/15 cals on machine
3 Rounds 15 banded gm, 12 air squats, 9 pushups
Finish with 10 stretch lunges, 20 pvc PT
Strength:
6×3 Deadlift Start at 70% and increase
Every 90 seconds
Welded
For Time:
50 Wall Balls 20/14
50 Ab Mat Situps
40 Pull ups
40 Walking Lunges 40/25
30 Burpees
30/24 Cals Bike
Welded Lean
For Time:
50 Med Ball Slams 20/16
50 Ab Mat Situps
40 Goblet Squats 53/35
40 Front Rack KB Lunges 53/35
30 Burpees
30/24 Cals Row
Mobility Of The Day: Banded Hip Capsule
Improves: Hip and Lower Back Pain, Squat and DL Position
OPEN GYM
8 to 9am
MASTERS CLASS (AGES 40+)
8:30 to 9:45 with Coach Arthur
COMPETITORS CLASS
6:30 to 8pm with Coach Jacob