GROUP CLASS WORKOUT

 

Warm Up:

25/18 Cal Machine

2 Rounds: 12 V-ups, 15 KBS Russian, 12 Pushups

20 leg swings, 20 scorpions

 

Skills:

OHS, Double Unders, Handstand Pushups, Pullups

16 Minutes

 

Metcon:

Welded

 

6 Min AMRAP
5 Burpees
6 Thrusters 95/65
7 KB Swings 53/35
Rest 3 mintues
6 Min AMRAP
5 Burpees
6 Thrusters 95/65
7 KB Swings 53/35

Welded Lean

15 Min AMRAP
10 Thrusters 75/55
10 Burpees
:30 sec Plank

 

Mobility Of The Day: Executive Hip Stretch (pg. 313)

Improves: Knee out position, Hip and back pain

 

 

YOGA SCHEDULE

Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm

Rest & Restore
5:30 to 6:30pm

 

Guided Stretching
7 to 7:30am