Group Class Workout
Warm Up: 30/25 Cal GO Hard, get warm!
2Rds: 10 OH plate lunges, 20 banded GM, 20 hollow rocks
Finish with: 1 Min Banded Hip Capsule, 20 PVC PT
Strength: Find 1RM Front Squat 14 Minutes
Focus: Maintain tightness throughout body
Lean: 5×3 (Rising)
Metcon:
Welded
For Time:
200m Run
25 Power Snatches 75/55
200m Run
25 Power Snatches 95/65
200m Run
Scale: Power Cleans
Welded Lean
21 Min Alt. EMOM
Min 1 – 5 Burpees
Min 2 – 10 Cals on Bike
Min 3 – 15 DB Push Press 30/20
Adv:
7 Burpees
12 Cal on Bike
17 DB Push Press
Mobility Of the Day: Couch Stretch (pg.331) 2-3 Minutes each side. DO it! Your body will thank you.
Improves: Squat Position, Hip Pain, Low back Pain