GROUP CLASS WORKOUT

 

Strength:

Find 1RM Deadlift 15 Minutes
Lean: 6×7(Light to Moderate)

 

Warm Up:

2 min machine

3 Rounds: 15 KBS Russian, 10 lunges, 10 pushups

1 min hip capsule each, 15 PVC PT, GM

 

Metcon:

Welded

12 Minute AMRAP
5 Lateral Burpees
7 Hang Cleans 135/95
9 Wall Balls 20/14

ADV. 155/105

Welded Lean

 

 

4 Rounds
200m Run
10 Burpee Box Jumps 24/20
15 V -Ups
20 Air Squats

 

Mobility of The Day: Banded Hamstring Stretch
Improves: Back Squat & Deadlift position, back & hip pain

 

 

YOGA SCHEDULE

Lengthen & Strengthen

6 to 7am

4:30 to 5:30pm

Rest & Restore

5:30 to 6:30pm