GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: 7×2 Back Squat @80% (Every 1:15) Lean: 7×3 Back Squat @ 70% (Every 1:15) Metcon: Welded and Welded Lean 3 Rounds Max Effort 2 Min. Burpees 2 Min. Toes to Bar 2 Min. Cals on Bike Rest 1 Minute Mobility: Pre – Hip and External Rotation (pg. 307) Post – 5 minute cool down and then trainers favorite mobility OPEN GYM 8am to 9am SKILLS CLASS Bar Muscle Ups Rope Climbs Hand Stand Walks MOBILITY CLASS New and improved mobility techniques from Supple Leopard 2! LADIES NIGHT Warm-Up: 8 Rounds of 30/30 Air Squat/Burpees Skill of the Month: Handstands Getting upside down; Handstand Drills 2 Rounds 10 GHD Sit-ups/20 AbMat Sit-ups 15 Hollow Rocks 20 Dragon Flags Metcon: LADY MASH 3 Rounds 12...
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