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