Workout For June 18th

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