GROUP CLASS WORKOUT 

 

Warm Up:

1 min plank

3 Rounds 10 DB lunges, 15 air squats, 7 burpees

 

Strength:

Find 2RM Back Squat (14 Minutes)

 

Metcon:
Dynamic

15-12-9-6-3

Power Clean @135/95

HSPU

30 Double Unders after every set

 

Foundational

27-21-15-12-9

KB Swings 44/26

15-12-9-6-3

Box HSPU/Wall Climbs

90 Singles after each set

Mobility:

Pre – Hip Capsule (pg. 315)

Post – Super Couch Mobilization

 

 

SKILLS CLASS 

Overhead Lunge

Toes To Bar

Handstand Walks