GROUP CLASS WORKOUT
Warm Up:
3 lap run, 20 scorpions, 15 pushups
25 airsquats, 15 PVC PT, 10 PVC GM, 10 burpees
Strength:
Find 1RM DL (14 Minutes)
Lean: 6×4 Moderate Weight
Metcon:
Welded
Jackie
1000m Row
50 Thrusters 45/35
30 Pullups
Welded Lean
800m Run
50 Wall Balls 20/14
30 Box Jumps 24/20
Mobility:
Pre – Banded Hip Capsule Mobilization
Post – Quad Smash on Roller
OPEN GYM
8am to 9am
COMPETITORS CLASS WORKOUT