Workout For December 4th

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