GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
9 Minute EMOM
2 Back Squats @80%
Lean: 4 Back Squats @65%
Welded
For Time:
12-10-8-6-4-2
Front Squat 115/75
2x Push up
200m Run
Run after each round is completed.
Welded Lean
For Time:
14-12-10-8-6-4
Front Rack Lunges TOTAL 95/65
2x Plank to Pushup
200m Run
Run after each round is completed.
Mobility:
Pre – Olympic Wall Squat (pg. 343)
Post – Lat smash
ENDURANCE CLASS WORKOUT
40 minute AMRAP of:
800m Run
500m Row
50 cal Bike
SKILLS CLASS
Double Unders
Handstand Walks
KB Swings
Challenge:
Handstand walk 10 feet
then 2 rounds of:
50 DU
25 KB Swings
MOBILITY CLASS
The one-joint rule and how we rob ourselves of performance!