GROUP CLASS WORKOUT

 

Warm Up:

3 lap run

2 Rounds 10 Kb Swings, 10 Kb High Pulls, 15 Hollow rocks

Finish with 20 PVC PT

 

 

Strength:

20 Power Snatches (1 Every 30 seconds)

Foundational: 20 Hang Power Snatches

 

Metcon:

Dynamic

15 Minute AMRAP

15 Cals Alt.

12 Box Jumps 24/20

9 Push Press @115/75

 

Foundational

15 Minute AMRAP

15 Cals Alt.

12 Step Ups

9 DB Push Press

 

Mobility:  

Pre – Anterior Compartment Smash

Post – Thoracic Spine Smash on Lacrosse Ball or Foam Roller