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