GROUP CLASS WORKOUT
Warm Up:
4 Rounds 30/30 machine Get Warm!
20 scropions, 20 hollow rocks, 15 goblet squats
Strength:
7×2 Back Squat @80% (Every 1:15)
Lean: 5×8 (Light-Moderate)
WOD:
Welded
21-15-9
Toes to Bar
Burpees to rig
Thrusters 95/65
Welded Lean
30-20-10
Plank to Push Up (Double)
Burpees to Rig
Thrusters 45/35
Cash Out:
500 Meter Row (Sprint)
Mobility:
Pre – Banded Hip Extension (pg. 329)
Post – Calf Smash With Foam Roller or Superfriend
ENDURANCE CLASS WORKOUT
Warm up:
DROMS
Workout:
4 round of:
25 Wall Balls
25 Cal Row
5 Minute Rest
4 Rounds of:
10 Kettle Bell Swing
10 Burpees
5 Minute Rest
4 Rounds of:
25 Cal on Bike
25 Double Unders
SKILLS CLASS WORKOUT
Bar Muscle Ups
Double Unders
Dumbell Snatch
COMPETITORS CLASS WORKOUT