GROUP CLASS WORKOUT

 

Warm Up:

20 scorpions, 15 ait squats, 10 burpees

15 PVC GM, 5 inchworms, 15 air squats, 15 plank to pushup, 20 scorpions

 

Strength:

Clean Complex

7 Sets-Every 1:20 2 DL+1 PC

 

Metcon:

Welded

3 Rounds

10 Pullups

5 SQUAT Cleans 135/95

3 Rounds

15 Pushups

4 Hang Power Cleans 155/105

3 Rounds

10 Pullups

3 Power Cleans 175/125

 

Welded Lean

3 Rounds

15 Plank to Pushup

5 Deadlifts 185/125

3 Rounds

15 V-ups

4 Deadlifts 195/135

3 Rounds

15 Plank to Pushup

3 Deadlifts 205/145

 

Mobility:

Pre – Banded Hip Extension (pg. 329)

Post – Lat Smash on Foam Roller or Lacrosse Ball

 

 

 

 

OPEN GYM

8am to 9am

 

 

 

 

SKILLS CLASS

Ring Muscle Ups

Bear Complex