GROUP CLASS WORKOUT
Warm Up:
20/15 cals on machine
Finish with 20 PVC PT, 10 stretch lunges
2 Rounds 20 Banded GM, 12 Pushups, 12 Lunges
Strength:
6 Sets of:
1 Power Clean + 2 Hang Power Clean + 2 Front Squats
Every 95 seconds
Metcon:
Welded
15 Minute AMRAP
20/15 Cal Row
15 Thrusters @75/55
10 Pull Ups
5 Burpee Box Jumps 24/20
Adv: 95/65
Chest to Bar
Welded Lean
15 Minute AMRAP
20/15 Cal Bike
15 KB Swings 53/35
10 Burpees
:30 Plank
Mobility of The Day: Sink Mobilization (pg. 271)
Improves: Shoulder pain and extension
OPEN GYM
8 to 9am
MASTERS CLASS (AGES 40+)
8:30 to 9:45am With Coach Arthur
COMPETITORS CLASS
6:30 to 8pm With Coach Jacob