GROUP CLASS WORKOUT

 

Warm Up: 3 lap run

2 Rds: 10 Jump Squats, 16 lunges, 45 sec plank

75 sec lateral hip distraction each side

 

Strength: Front Squat
5×4 @75% Every 90 seconds

 

Metcon:

Welded

Buy In: 500 Meter Row
10-8-6-4-2
Power Cleans 135/95
20-16-12-8-4
Pull Ups
Cash Out: 500 Meter Row

Adv: 155/105
Chest to Bar

 

Welded Lean

30-20-10-20-30
BB Thrusters
Burpees
Walking Lunges Total

Adv: Burpee to rig

 

Mobility of The Day: Super Couch Stretch

Improves: Bottom of the squat, Hip Extension, Tight Quads

 

 

OPEN GYM

8 to 9am

 

 

MASTERS CLASS (AGES 40+)

8:30 to 10am With Coach Arthur