GROUP CLASS WORKOUT
Warm Up:
3 min machine, 20 PVC PT
2 Rounds 10 Kb Swings, 10 pushups, 10 air squats
Strength:
10 Minute EMOM
2 Cleans+1 Jerk
Lean: 4 Dead Lifts @ 55-60%
Metcon:
Welded
14 Min AMRAP
Buy in: 100 DU
10 Cal Bike
10 T2B
10 Alt. DB Snatch 60/35
Welded Lean
14 Min AMRAP
Buy In: 35 Burpees
10 Wall Balls 24/20
10 Cal Row
10 Kb Swings 53/35
Mobility:
Pre – Banded OH Distraction w/Green Band
Post – Lat Smash on roller or lacrosse ball
OPEN GYM
8am to 9am
COMPETITORS CLASS WORKOUT