GROUP CLASS WORKOUT
Warm Up:
1 min plank, 20 scorpions
2 Rds: 20 Banded GM, 10 Strict DB Press, 20 air squats
Strength:Sumo DL
15 Singles Every 45 seconds
Lean: No Strength
Metcon:
Welded
7 Rounds
7 Power Cleans 95/65
7 Thrusters 95/65
7 Hand Release PU
Welded Lean
6 Rounds
30/24 Cal Alt. Machine
20 Wall Balls 20/14
Extra Gains: 60 V-ups
Mobility Of the Day: Monkey Bar of Death (pg. 349)
Improves: Deadlift, Hip Extension, Back, Hip and Knee Pain
OPEN GYM
8 to 9am
SKILLS CLASS
4:30 to 5:30pm