GROUP CLASS WORKOUT
Warm Up:
3 Rounds
15 Med ball slams, 15 PVC PT, 5 Inch worms, 10 V-Ups
Strength:
18 Singles Sumo DL (Every 30 Seconds)
WOD:
Welded
15 Min AMRAP
200 m Run
10 OH Plate Lunges 45/25
10 Push Press 95/65
30 DU
Welded Lean
15 Min AMRAP
400 m Run
20 Russian Twists each side 20/16
20 Med ball Slams 20/16
30 DU
Mobility:
Pre – Olympic Wall Squat (pg. 343)
Post – T-Spine Smash on Foam Roller
OLYMPIC LIFTING CLASS
Strength:
Find 1RM Strict Press
Accessory:
Super Set of:
T-bar Row
Belt Squats
Glute Ham Raises
COMPETITORS CLASS WORKOUT