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