GROUP CLASS WORKOUT

 

Warm Up:

3 Rounds

10 pushups, 15 air squats, 5 burpees, 2 lap run

 

Strength:

2 laps Farmer Carry HEAVY

Super Set 4×8 Hammer Curl to Press  4×20 V-Ups

2 laps Farmer Carry HEAVY

 

Metcon:

 

Welded

Partner WOD

100 Cal Bike

Advanced “Isabel”

OR

“Grace”

20 Rounds of Cindy (Alternate)

 

Welded Lean

Partner WOD

80 Cal Row

60 Cal Ski

60 Thrusters @95/65

100 Burpees

 

Mobility:

Pre – OH Tissue Smash (pg. 255)

Post – Partner Calf Smash With Roller

 

 

 

COMPETITORS CLASS WORKOUT

BATTLE GROUNDS 2015!!