GROUP CLASS WORKOUT

 

Warm Up:

3 lap run, 20 KBS Russian, 15 pushups

2 lap run, 5 inchworms, 15 PVC PT, 10 burpees

15 KBS Russian

 

Strength:

6×3+5 Strict Press+Push Press (Every 90 seconds)

 

 

3 Rounds
6 Deadlifts 185/125
12 Box Jumps 24/20
15 Air Squats
2 Rounds
6 Deadlifts 225/155
12 Box Jumps 24/20
15 Air Squats
1 Round
6 Deadlifts 275/185
12 Box Jumps 24/20
15 Air Squats

 

Welded Lean

For Time:

15 Deadlifts 135/95
25 Wall Balls 20/14
20/15 Cal Bike
80 Walking Lunges
20/15 Cal Bike
25 Wall Balls 20/14
15 Deadlifts 135/95

 

Mobility Of The Day: Barbell Shoulder Smash

Improves: Internal Rotation, Shoulder Pain, Pressing Mech.

 

 

YOGA SCHEDULE 

Lengthen & Strengthen

6 to 7am

4:30 to 5:30pm

 

Rest & Restore 

5:30 to 6:30pm