Workout For April 21st

29
Nov

Workout For April 21st

GROUP CLASS WORKOUT

 

Warm Up:

6 Min AMRAP

7 KB swings, 9 KB high pulls, 11 air squats

Finish with 20 PVC PT

 

Strength:

14 Power Cleans @75-85% (Heavy) Every 45 seconds

Lean: 3 Cleans Moderate weight

 

Metcon:

Welded/Welded Lean

Test Day

For Time:

2000m Row

or

1 Mile Run

 

Recovery for row is 800m jog.

Recovery for run is 1000m row.

 

Mobility:

Pre – 5 to 10 mins on the bike

Post – Piriformis Smash or Calf Smash

 

 

 

ENDURANCE CLASS WORKOUT

Starts at 8am with Coach Derek and Coach Aloha

 

 

 

COMPETITORS CLASS WORKOUT

CLICK HERE

 

 

 

 

 

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