GROUP CLASS WORKOUT
Warm Up:
10 burpees, 20 PVC PT
15 pushups, 20 PVC PT
2 Rounds 20 hollow rocks, 10 KB swings
Strength:
50 Hanging KB High Pulls
100 Banded Lat Pull Downs 100 Banded Tricep Extensions
3 Minute Farmer Carry Hold
Metcon:
Welded & Welded Lean
20 Minute AMRAP
Partner/One Works One Rests
200 Meter Run
10 Thrusters @95/65-75/55
*Pick a weight you can do all 10 reps unbroken.
Partner resting must complete 20 Hollow Rocks.
Mobility:
Pre – Posterior Chain Floss
Post – Super Friend quad smash
COMPETITORS CLASS WORKOUT