GROUP CLASS WORKOUT

 

Warm Up:

3 Rounds:

15 v-ups, 12 OH Plate Lunges, 9 burpees

20 scorpions, 15 PVC PT, GM

 

Strength:

12 Minute EMOM
3 Moderate/Heavy Power Cleans

 

Metcon:

 

Welded 

20 Minute EMOM
1. 3 DL+ 3 FS + 3PP 135/95
2. 11/8 Cal Bike

 

Welded Lean

20 Min AMRAP
10 Cal Machine
10 Pushups
10 KB Swings 53/36
10 Thrusters 45/35
10 V-Ups

 

Mobility Of The Day: Suprapatella Smash & Floss (pg.327)

Improves: Knee Pain!!

 

 

YOGA SCHEDULE

Strengthen & Lengthen 

6 to 7am

12 to 12:45pm

4:30 to 5:30pm

Rest & Restore

5:30 to 6:30pm