GROUP CLASS WORKOUT
Warm Up:
200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees
Strength:
30 Dips (Weighted/No Weight) Rings/Matador
100 Banded Tricep Extensions 50 Weighted Sit Ups (MedBall or DB)
40 Russian Twists Each Side w/ Weight
Metcon:
Dynamic
Partner ʺCindyʺ
20 Minute AMRAP
5 Banded Pullups/Ringrows
10 Push Ups
15 Air Squats
Foundational
Partner ʺCindyʺ
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Switch every round
Mobility:
Pre – Super Front Rack
Post – Super Friend Smash of your choice
COMPETITORS CLASS WORKOUT
Warm Up:
200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees
Strength:
15 Power Cleans @ 80%
4×10 DB Row Each Arm
Metcon:
21-15-9
Box Jump Overs
Pull Ups
Deadlifts @ 175/125
Finish With 2k Row
Mobility:
Partner Smash Of Your Choice