GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
6×4 Back Squat @75% Every 1:35
Welded
10 Minute AMRAP
6 Cleans @155/105
30 Double Unders
8 Pull Ups
Rest 2 Minutes
3 Minute AMRAP
Max Cals on Machine
Welded Lean
15 Minute AMRAP
12 Front Rack Lunges 95/65
18 Plank To Pushup
30 Double Unders
Mobility:
Pre – Single Leg Flexion (Pg. 303)
Post – T-Spine Smash on Lacrosse Ball or Foam Roller
SKILLS CLASS WORKOUT
OH Lunges
Pull Ups
MOBILITY CLASS
Supple Leopard 2.0
LADIES NIGHT
Skill:
CORE WORK
Metcon:
2 Rounds
10 GHD Sit-ups/20 AbMat Sit-ups
15 Hollow Rocks
20 Dragon Flags