GROUP CLASS WORKOUT Warm Up: 2 Rounds 40 DU (75 singles), 15 Kb Swings Russian, 5 inchworms Finish 15 PVC GM, PT and 1 minute Hip Capsule each side Strength: 6×3 Front Squat @80% Every 1:25 Metcon: Welded & Welded Lean 2 Rounds 3 Min Max Cal Row 45 sec rest 3 Min Max Cal Bike 45 sec rest After last round of bike rest 90 seconds, 3 min Max Burpees. Mobility of the day: Anterior Compartment Smash (pg.371) Improves: Knee and Ankle Pain, Shin Splints, Squat Position OPEN GYM 8 to 9am SKILLS CLASS GHD and GHR Accessory Core work COMPETITORS CLASS 6:30 to 8pm with Coach Jacob
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