GROUP CLASS WORKOUT
Warm Up:
200m run
3 Rounds
12 pushups, 15 air squats, 15 PVC PT
Strength:
30 Reverse Grip Pull Ups
Super Set: 4×10 DB Strict Press
4×8 Strict Toes to Bar or 14 V-Ups
Metcon:
Welded
Partners Barbell Madness
60 DL @95/65
50 Thrusters @95/65
40 Hang Cleans @95/65
30 Power Cleans @135/95
20 Shoulder to OH @135/95
10 Squat Clean and Jerks @155/105
400m Run (Both)
Welded Lean
Partner Madness
200m Run (Both)
110 Wall Balls 20/14
200m Run (Both)
90 Plank to Pushup
200m Run (Both)
70 DB Thrusters 35/20
200m Run (Both)
Mobility:
Pre – OH Tissue Smash (pg. 255)
Post – High five your partner and then stretch out
COMPETITORS CLASS WORKOUT