GROUP CLASS WORKOUT
Warm Up:
5 Rounds 30 sec plank/ 30 sec air squats
15 PVC PT, 10 burpees, 15 PVC PT, 10 pushups
Strength:
Heavy: 12×6 KB High Pull
12×6 Strict Pull Ups
50 Push Ups
Welded
Partner WOD
100 DU
30 Burpee Pullups
10 CJ 135/95
50 Cal Bike
10 CJ 155/105
50 Cal Row
10 CJ 165/120
30 Burpee Pullups
100 DU
Welded Lean
100 DU
30 Burpee Box Jumps 24/20
40 Med Ball Slams 20/16
50 Cals Bike
40 Deadlifts 155/105
50 Cals Row
40 DB Thrusters 35/20
30 Burpee Box Jumps 24/20
100 DU
Mobility:
Pre – Banded Bully (pg. 268)
Post – Lat Smash