GROUP CLASS WORKOUT Warm Up: 2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups Strength: Dyn: 50 Push Ups (Advanced-Banded) Found: 40 Pushups Dyn: 100 Tricep Extensions Found: 80 Tricep Extensions Dyn: 30 DB Lunges Each leg(Adv OH DB) Found: 20 DB Lunges Each leg Metcon: Dynamic: 10 Rounds For Time (Partner) Alternate Rounds 3 Cleans 135/95 7 DB Thrusters @35/20 Sprint Workout! Foundational 10 Rounds For Time (Partner) Alternate Rounds 6 KB Swings 6 DB Thrusters Sprint Workout! Mobility: Pre – Anterior Compartment Smash (pg. 264) Post – Super Couch (pg. 331) COMPETITORS CLASS WORKOUT Warm Up: 2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups Strength: 8×3 Touch and go power cleans Metcon: 3 Rounds of: 4 Minute...
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