GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
7×2 Back Squat (Every 90 Seconds) 80%
Metcon:
Dynamic
18 Minute Time Cap
14-12-10-8-6
Toes to Bar
Box Jumps 24/20
Foundational
Double Calories (Alt. Machine)
(28-24-20-16-12)
18 Minute Time Cap
12-10-8-6-4
K2E/V-ups
Stepups
Double Calories (Alt. Machine)
(24-20-16-12-8)
Mobility:
Pre – Hip External Rotation w/ Flexion (pg. 307)
Post – Super Friend Quad Smash
SKILL CLASS
Butterfly Pull Ups
Rowing Efficiency