GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
7×2 Back Squat @80% (Every 1:15)
Lean: 7×3 Back Squat @ 70% (Every 1:15)
Metcon:
Welded and Welded Lean
3 Rounds
Max Effort
2 Min. Burpees
2 Min. Toes to Bar
2 Min. Cals on Bike
Rest 1 Minute
Mobility:
Pre – Hip and External Rotation (pg. 307)
Post – 5 minute cool down and then trainers favorite mobility
OPEN GYM
8am to 9am
SKILLS CLASS
Bar Muscle Ups
Rope Climbs
Hand Stand Walks
MOBILITY CLASS
New and improved mobility techniques from Supple Leopard 2!
LADIES NIGHT
Warm-Up:
8 Rounds of 30/30 Air Squat/Burpees
Skill of the Month: Handstands
Getting upside down;
Handstand Drills
2 Rounds
10 GHD Sit-ups/20 AbMat Sit-ups
15 Hollow Rocks
20 Dragon Flags
Metcon:
LADY MASH
3 Rounds
12 Off The Box Push-Ups
25 Double Unders
1 Min Rest
3 Rounds
12 Deadlifts (95)
12 Cals on Bike