GROUP CLASS WORKOUT

 

Warm up:

2 Rounds of:

20 Med ball slams

20 hollow rocks

Finish with:

15 PVC PT

20 air squats

15 PVC PT

 

Strength:

 

Skill: Rope Climbs, Toes to Bar, Dips/Ring Dips

16 Minutes Challenge: 2 minutes Max Rope Climbs

 

Metcon:

Welded: 12 Min AMRAP of:

15 Wall Balls 20/14

12 Hand Release Pushups

9 Chest to Bar Pullups

 

ABs:

90 Second plank

40 V ups

 

Welded Lean: 12 Min AMRAP of:

7 Thrusters 95/65

7 Burpees

10 Cal Row

 

ABs:

90 Second plank

40 V-ups

 

Mobility:

Pre – Banded OH Distraction

Post – Lat Smash on Lacrosse Ball or Roller