GROUP CLASS WORKOUT
Warm Up:
30/24 Cal Machine
2 Rounds: 45 sec goblet squat hold, 15 OHS PVC, 4 inchworms
Finish with 20 leg swings each, 15 PVC GM
Strength:
8 X 1 Squat Clean and Jerk Every 1:20
Lean: Power Clean+3 Push Press
Metcon:
Welded
16 Minute AMRAP
30 Box Jumps 24/20
20 Power Cleans 135/95
30 Wall Balls 20/14
20 Power Cleans 155/105
30 Box Jumps 24/20
20 Power Cleans 185/125
30 Wall Balls 20/14
Max Power Cleans 205/140
Welded Lean
30/30-4 Minutes Each
Jump Switch Lunges
Assault Bike
KB Swings 53/35
Plank
Mobility of The Day: Banded Hip Distraction
Improves: Hip & Low Back Pain, Squat & Deadlift Position
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm