Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency!

GROUP CLASS WORKOUT

Warm Up:
3 rounds:
10 calorie machine
20 band pulls
10 pushups
10 single arm kettle bell lunges (each side)
Finish with:
1 minute banded overhead distraction
15 PVC pass throughs
15 PVC good mornings

Skill Work: 15 minutes
Handstand Pushups/Handstand Walks/Tripod Headstands

MetCon:
Welded:
3 Rounds
15/11 calorie bike
11 thrusters (95#/65#)
7 lateral burpees

Welded Lean:
3 Rounds
10 calorie row
10 dumbbell thrusters (35#/25#)
10 jump switch lunges
Cash Out: 40 burpees

Mobility of the Day: Yoga or ROMWOD