GROUP CLASS WORKOUT
Warm Up:
2 Rounds 50 DU (100 singles), 12 burpees
2 Rounds 12 goblet squats, 8 stretch lunges, 30 sec plank
Brace Yourselves. Heavy ass weight is coming.
Strength:
7 Singles Front Squat @90% (Every 1:25)
Lean: 7×6 @50-60% (Every 1:25)
Welded
13 Minute AMRAP
10 Box Jumps 24/20
10 DB Lunges 40/25
10 Push Ups
Rest 1 Minute
30 Hollow Rocks
1 Minute Plank
30 V-Ups
Welded Lean
13 Minute AMRAP
10 Wall Balls 20/14
10 Plank to Push up
10 Cal Bike
Rest 1 Minute
30 Hollow Rocks
1 Minute Plank
30 V-Ups
Mobility:
Pre -Single Leg Flexion (pg. 303)
Post – Piriformis Smash w/Lacrosse Ball
OPEN GYM
8am to 9am
SKILLS CLASS
Sled “Fun”
GHR
COMPETITORS CLASS WORKOUT