GROUP CLASS WORKOUT
Warm Up: 2 min machine
2 Rds: 12 air squats, 7 burpees, 12 PVC PT
1 Minute each side banded overhead distraction
No Strength
Metcon:
Welded
100 DU
80 Wall Balls 20/14
60/45 Cal Row
40 Pullups
20 Thrusters 95/65
15 Hand Release Pushups
10 Power Cleans 125/85
Adv: 115/75 Thrusters
HSPU instead of Hand Release
Power Cleans 205/140lbs
Finish 5 Rope Climbs
Welded Lean
For Time:
100 Total Body Weight Lunges
35/28 Cal Bike
30 Burpees
35/28 Cal Bike
60 Wall Balls 20/14
Mobility of The Day: Hip Capsule Internal Rotation (317)
Improves: Hip Function and Hip Pain
OPEN GYM
8 to 9am
MASTERS CLASS (AGES 40+)
8:30 to 10am