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