Group Class Workout
Warm Up: 2rds: 60 sec machine, 10 pushups, 15 air squats
75ft single arm KB OH walk, with 10 presses each arm
Finish with: 20 scorpions, 15 PVC PT, GM
Skills: Pullup Progression (5 Minutes)
Practice Pullups or another skill (10 Minutes)
Metcon:
Welded
3 Rounds for Time:
500m Row
21 Power Cleans 115/85
15 T2B
Adv: 165/115
GHDs
Welded Lean
Death by Booty:
Every minute add 2 lunges
till failure:
2 Jump Switch Lunges
4 Jump Switch Lunges
etc…
*Extra Work: Complete 200 Russian Twists Total
Mobility of the Day: Quad Smash (pg. 324)
Improves: Hip Function, Knee, Hip, and Low Back Pain