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