GROUP CLASS WORKOUT
Warm Up:
2 min machine, 1 minutes plank, 20 situps, 15 pushups
25 PVC Pass throughs
Strength: 7×3 Bench Press @75% Every 90 Seconds
Metcon:
Dynamic
14 Min Time Cap
3 Rounds For Time:
10 Power Cleans @135/95*
40 Double Unders
15 Pull Ups
*Coach approval needed
Extra time for mobility use it!
Foundational
14 Min Time Cap
3 Rounds For Time:
15 KB Swings
100 singles
15 Ring Rows
Mobility:
Pre – Anterior Compartment Smash (pg.265)
Post – Overhead Tissue Smash (pg. 255)
SKILL’S CLASS
Handstand Walking
Pistols
High Box Jump