GROUP CLASS WORKOUT
Warm Up:
3 lap run
2 Rounds 20 hollow rocks, 15 OH squats PVC, 10 pushups
Finish with 20 scorpions
Strength:
30 Defecit KB DL (Stand on plate)
40 Heavy DB Lawn Mowers Each Side
50 Weighted Sit Ups Foundational: 40
Metcon:
Dynamic
Partner WOD
Buy in: 60/50 Cal Row
21-15-9-15-21
Power Cleans 145/100
Bar Facing Burpees
Cash Out: 60/50 Cal Bike
*Female teams 50.
Co-Ed 60.
Foundational
Partner WOD
Buy in: 55/45 Cal Row
27-18-12-18-27
KB Swings 53/35
Burpees to rig
Cash Out: 60/50 Cal Bike
*Female teams 45.
Co-Ed 55.
Mobility:
Pre – Single Leg Flexion (pg. 303)
Post – Superfriend quad smash
COMPETITORS CLASS WORKOUT