GROUP CLASS WORKOUT
Warm Up:
Trainers Choice
Strength:
7 Singles Back Squat @90% (Every 90 seconds)
Lean: 7×5 Back Squat @50-60% (Evey 90 seconds)
Welded and Welded Lean
For Time:
1000 Meter Row
100 Double Unders
1 Mile Run
Mobility:
Pre – Super Couch Hip Mobilization
Post – 5 minute cool down on bike or rower
OPEN GYM
8am to 9am
SKILLS CLASS
Pump with LEO!
MOBILITY CLASS
“Mobs and Yogs” introduction to whats in store!
LADIES NIGHT CLASS
Warm-up:
200m Run, 500m Row, 200m Run
Skill Of The Month: Handstands
– 4 sets of Max Holds: Tuck Planche Holds
– 20 Pike Drag Ups
– 20 Straddle Motions & Timing
Metcon:
Buy-In: 50 DU’s
21-15-9
Cals on the Rower
Push Jerks
Cash Out: 20 Burpees