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