Group Class Workout
WARM UP
2 Rounds
16 lunges
10 V-ups
10 Goblet squats
40 sec plank
STRENGTH
6×4 Back Squat @75% Every 90 Seconds
METCON
Dynamic:
5 Rounds
15 KB Swings 53/35
10 Burpee Box Jumps 24/20
25 Ab Mat Situps
17 Min Time Cap
Foundational:
5 Rounds
12 KB Swings
8 Burpee Step Ups
20 Ab Mat Situps
17 Min Time Cap
MOBILITY
Pre – Single Leg Flexion w/ ER Bias (pg. 303)
Post – Superfriend calf smash
Skill Class Workout
WARM UP
2 Rounds
16 lunges
10 V-ups
10 Goblet squats
40 sec plank
SKILL
Bar Muscle Up Practice
STRENGTH
40 Strict Pull Up’s