GROUP CLASS WORKOUT

 

Warm Up:

20 Medball slams, 20 hollow rocks, 20 scorpions

3 lap run, 20 PVC PT, 20 air squats

 

Strength:

20 Strict Pull Ups Over Hand/ 20 Under Hand

5×10 Seated (Ground) DB Press

5×10 Push Ups(15 Minute Time Cap)

 

Metcon:

Dynamic

20 Min Partner WOD

Partner A. 200 m Run

Partner B. AMRAP of:

7 Toes to Bar

5 Power Cleans 155/105

3 Front Squats 155/105

 

Score is total rounds of 7-5-3

 

Foundational

20 Min Partner WOD

Partner A. 200 m Run

Partner B. AMRAP of:

9 K2E/V-Ups

7 Kb Swings 53/35

5 Goblet Squats

 

Score is total rounds of 9-7-5

 

Mobility:

Pre – Single Leg Flexion (pg. 303)

Post – Partner Calf Smash on Roller