GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
Front Squat 3×3 @75% 2×2 @80% 1×2 @ 85%
Lean: Front Rack Lunge 6×6 Total Reps
Every 1:25
Metcon:
Welded
3 Rounds for Time:
20 Box Jumps 24/20
20 Hand Release Pushups
10 Deadlifts 205/140
Advanced 225/155 DL
Welded Lean
3 Rounds for Time:
20/15 Cal Bike
20 Plank To Pushups
10 Deadlifts 205/140
Advanced 225/155 DL
Mobility:
Pre – Super Front Rack (pg. 260)
Post – Calf Smash
OPEN GYM
8am to 9am
SKILLS CLASS
Handstand Walks/Pushups
Shoulder Accessory
MOBS AND YOGS
5;30 to 6:45
LADIES NIGHT
Warm up:
Tabata jump rope
Skill:
Kipping Pull-Up
3 sets of :30 sec max effort
WOD: Dice Game
40 Du
12 Box Jumps
150m Row
15 KB Swings
8 Burpees
15 Medball Slams