GROUP CLASS WORKOUT
Warm Up:
3 lap run, 20 scorpions, 15 pushups, 20 PVC PT
3 Rounds
30 sec hollow body,, 10 Kb Swings, 15 air squats
Strength:
6×3 TnG Power Clean (Increase in weight) Every 1:20
Lean: 6×6 Hang Clean Every 1:20
Metcon:
Welded
3 Rounds
400 Meter Run
10 Clean and Jerks @135/95
15 Burpees
Welded Lean
4 Rounds
400 Meter Run
10 KB Swings 53/35
10 Plank to Push up
10 Burpees
Mobility:
Pre – Super Front Rack
Post – Anterior shin smash and floss with lacrosse ball or roller
COMPETITORS CLASS WORKOUT