GROUP CLASS WORKOUT
Warm Up:
1 min plank, 25 air squats, 20 situps, 10 pushups
Finish with 15 PVC PT, GM, 20 leg swings each, 20 scorpions
60-90 Seconds Each Side Banded OH Distraction (Lats)
Strength:
2 Rounds
3 laps around both rig HEAVY Farmers Carry
50 Banded Tricep Extensions and 30 Banded GMs
Metcon:
Welded & Welded Lean
8 Min AMRAP Alt Partner
Partner 1: 12/9 Cal Bike
Partner 2: Max Hand Release Pushups
Score is Cals + Pushups
Rest 3 min
8 Min AMRAP Alt. Partner
Partner 1:12/9 Cal Row
Partner 2: Max Thrusters 95/65
Score is Cals + Thrusters
Mobility of The Day: Super Friend Quad Smash
OPEN GYM
8 to 9am
MASTERS CLASS (AGES 40+)
8:30 to 9:45am With Coach Arthur