GROUP CLASS WORKOUT
Warm Up:
2 minutes machine, 3 lap run
1 min plank
20 air squats, 20 lunges
Strength:
6×3 OH Squat
6×3 Front Squat Every 1:20 Increase in weight @70%
Metcon:
Welded and Welded Lean
21-18-15-12-9-6-3
Thrusters @75/55
14-12-10-8-6-4-2
Toes to Bar
OR Knees to Elbows
21-18-15-12-9-6-2
Mobility:
Pre – Banded OH and Lat Smash
Post – Adductor Smash
COMPETITORS CLASS WORKOUT