GROUP CLASS WORKOUT
Warm Up:
5 Min AMRAP
10 Russian KBS, 10 OHS PVC, 30 sec plank
Finish with 20 PVC PT, 15 GM
Skills:
HSPU, Double Unders, Pistols, T2B
16 minutes
Metcon:
Welded
11 Minute AMRAP
3,6,9,12…
Burpees
DL 95/65
Push Press 95/65
Rest 2 Minutes
3 Minutes Max
Pullups/Rope Climbs
Welded Lean
For Time:
10-9-8-7-6-5-4-3-2-1
Med Ball Slams 20/16
Kb Swings 53/35
Med Ball Thrusters 20/16
Adv: 30/20
Mobility Of The Day: Suprapatella Smash and Floss (pg.327)
Improves: Knee Pain, Knee Mechanics and Function
OLYMPIC LIFTING
8 to 9am
MASTERS CLASS (AGES 40+)
8:30 to 10am With Coach Arthur