GROUP CLASS WORKOUT
Warm Up:
3 Rds: 15 KBS Russian, 10 Pushups, 15 PVC PT
Finish with: 10 burpees and 15 PVC GM
1 min Banded OH distraction with bands
Strength:
10×3 TnG Power Clean Every 1:15
Metcon:
Welded
14 Min AMRAP
Buy In: 50/40 Cal Bike
7 Shoulder to OH 95/65
7 Pullups
7 Front Squats 95/65
Adv: 115/75, C2B
Welded Lean
4 Rounds
30 Air Squats
20/15 Cal Row/Ski
20 Box Jumps 24/20
10 Burpees to Rig
Mobility of The Day: Super Front Rack Mobilizatioin
Improves: Front Rack Position, Overhead Position
YOGA
Strengthen and Lengthen:
6 to 7am
4:30 to 5:30pm
Rest and Restore:
5:30 to 6:30pm
Guided Stretching:
7 to 7:30am