GROUP CLASS WORKOUT
Warm Up:
3 lap run
3 Rds: 10 Jump squats, 15 situps, 5 burpees
Finish with 15 PVC PT, GM
Skills:
Accessory work for Toes to Bar, Pullups, Pistols
4×8 each leg weighted step ups
50 Hollow rocks, 100 Russian Twists, 6×5 Negative Pullups
Metcon:
Welded
3 Rounds
3 Min Burpee Box Jumps 24/20
1 Min Rest
2 Min Wall Balls 20/14
1 Min Rest
1 Min Double Unders
1 Min Rest
Welded Lean
10 Rounds
10 Burpees
10 Wall Balls 20/14
10 Weighted Sit Ups 25/15
Mobility Of The Day: Banded Hip Extension (pg. 329)
Improves: Low back and Hip Pain, Hip Extension, Knee Pain
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
12 to 12:45pm
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm