GROUP CLASS WORKOUT

 

Warm Up:

4 Rounds 30/30 Get Warm

3 lap run, 12 burpees

 

Strength:

5 RDs: 6 Strict Pullups, 8 Strict DB Press Foundational: 4 RDS

40 DB Lawn Mowers Heavy

Do one arm first, then 40 on other arm.

 

 

Metcon:

Dynamic

Partner WOD

50 DB Alt. Snatches

45 sec Plank (Both)

50 Cal Bike

45 sec Hollow Body Hold (Both)

50 V-Ups

45 sec Plank (Both)

50 Cal Row

45 sec Hollow Body Hold (Both)

50 KB Swings

Foundational

Partner WOD

60 DB Alt. Snatches 65/35

1 min Plank (Both)

60 Cal Bike

1min Hollow Body Hold (Both)

70 V-Ups

1 min Plank (Both)

60 Cal Row

1 min Hollow Body Hold (Both)

60 Power Cleans 155/105

 

Mobility:

Pre – Hip Capsule (pg. 315)

Post – Adductor Smash on Foam Roller