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