GROUP CLASS WORKOUT
Warm Up:
25 air squats, 20 scorpions, 15 pushups, 10 burpees, 1 min plank, 20 PVC PT
Strength:
7×1 Clean Complex
PC+PC+Jerk (Every 1:20) Any jerk is permitted.
Metcon:
Welded and Welded Lean
9-12-15-12-9
Thrusters @95/65
Burpee Box Jumps 24/20
Mobility:
Pre – First Rib. Trust me you need it! (pg. 246)
Post – Scap smash with lacrosse ball. Take yourself to a happy place
OPEN GYM
8am to 9am
SKILLS CLASS
Toes to bar
Core work
COMPETITORS CLASS WORKOUT