GROUP CLASS WORKOUT
Warm Up:
3 lap run
1 min plank, 25 air squats, 20 situps, 10 pushups
Finish with 15 PVC PT, GM, 20 leg swings each, 20 scorpions
Skills:
Tire flips, Hand Stand Pushups, OHS, Toes to Bar 16 minutes
Metcon:
Welded
3 Rounds
10 Pullups
10 Thrusters 75/55
3 Rounds
10 C2B
10 Thrusters 95/65
Cooldown: 5 Min Foam Roller
Quads/Back
Welded Lean
5 Rounds
15 Burpees
10 Thrusters 75/55
Cooldown: 5 Min Foam Roller
Quads/Back
Mobility Of The Day: Tricep Extension Smash (pg. 276)
Improves: Front Rack Position, OH Position, Elbow Pain
OLYMPIC LIFTING CLASS
8 to 9am With Coach Alvie
MASTERS CLASS (AGES 40+)
8:30 to 10am With Coach Arthur
COMPETITORS CLASS
6:30 to 8pm With Coach Leo