GROUP CLASS WORKOUT
Warm Up:
4 Minutes 40/20 Work/Rest on Machine
Dynamic Warmup: Butt Kickers, High Knees, etc, ect.
Strength:
50 Push Ups 50 Goblet Squats
50 KB High Pulls
12 Minute Time Cap
Metcon:
Welded
20 Min AMRAP
Partner A AMRAP “Cindy”
Partner B 1 Round of DT
Switch after partner completes
one round of DT
Score is total rounds of Cindy and DT
Welded Lean
20 Min AMRAP
Partner A 200m Run
Partner B AMRAP of:
15 Wall balls 20/14
10 Cal Bike
15 Hollow Rocks
Mobility:
Pre – Banded Heel Cord (pg. 385)
Post – Shoulder Rotator Smash and Floss (pg. 251)
COMPETITORS CLASS
6:30pm to 8:pm with coach Jacob