GROUP CLASS WORKOUT

 

Warm Up: Trainer Choice

 

Strength:

6 Rounds:

5 Strict Pullups, 10 Pushups, 15 KB Deadlifts Deficit (Heavy)

Adv: Ring Dips 15 Min Time Cap

 

Metcon:

Welded

Partner Chipper for Time:

50/40 Cal Ski

40 Hand Release Pushups

30 DB Snatches Alt. 65/40

20 Squat Cleans 155/105

10 Rope Climbs/ 60 Pullups

20 Squat Cleans 155/105

30 DB Snatches Alt. 65/40

40 Hand Release Pushups

50/40 Cal Bike

 

Welded Lean

Partner Chipper for TIme:

100 Air Squats

100 Burpees

100/80 Cal Bike

100 KB Swings 53/35

100 Pushups

 

Mobility Of the Day: Super Friend Calf Smash
Improves: Friendship and happiness

 

 

YOGA SCHEDULE

Strengthen & Lengthen
6 to 7am