GROUP CLASS WORKOUT Warm Up: 3 Rounds 3×5 scapular contractions (2 second pause at top) 20 dual micro plate high pulls 8 burpees with jump squat 4 reps Cossack squat stretch (3 second each side) Skill: 4 Rounds (90 Sec. Each Station) 1. handstand walk/wall walks/standing pikes 2. ring muscle ups or L-Sit banded face pulls 3. weighted pistols/pistols/pistols to a box (maximum of 8 each leg) MetCon: 18 minute AMRAP 500 meter row or .7/.6 mile bike 10 single arm dumbbell overhead squat (each side, choose weight) 20 AbMat sit ups
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