GROUP CLASS WORKOUT
Warm Up:
45 sec plank
2 Rounds 10 light DB press, 15 PVC PT, 5 inchworms
45 sec plank
Strength:
6×3 Bench Press (Start @70% and increase in weight) Every 90 seconds
Metcon:
Dynamic
40-30-20
Wall balls 20/14
KB Swings 53/35
Ab Mat Situps
Every 2 Minutes 4 Burpees
Start with Burpees 🙂
35-25-15
Wall balls
KB Swings
Ab Mat Situps
Every 2 Minutes 3 Burpees
Start with Burpees 🙂
Mobility:
Pre – Anterior Compartment Smash (pg. 264)
Post – Barbell or foam roller quad smash
WEIGHTLIFTING CLASS
Strength:
Snatch Off Block
Back Squat
Push Press
Accessory:
Good Mornings
COMPETITORS CLASS WORKOUT