GROUP CLASS WORKOUT

 

Warm up: 

30/30 sprints for 4 minutes then:

25 Air Squats

20 GM

15 V-ups

10 Inch worms

 

Strength: 

8 sets of:

Welded: 2DL+1 Hang Clean + 1 Jerk

Welded Lean: 5DL+4 Hang Cleans

 

Metcon:

Welded

4 rounds of:

3 Min AMRAP

10 Push Press (95/65)

10 Front Squat (95/65)

10 Cal on Bike

1 min rest

 

Welded Lean

 

15 min AMRAP

10 KB Swings (53/35)

10 Goblet Squats (53/35)

10 Cal on Rower

 

Mobility: 

Pre – Banded Hip Extension (pg. 329)

Post – T-Spine Smash with lacrosse ball or foam roller