GROUP CLASS WORKOUT
Warm Up:
5 Min AMRAP
4 burpees, 8 pushups, 12 air squats
Finish with 25 PVC PT
Strength:
Super Set:
5×8 HammerCurl and 5×10 HEAVY Goblet Squats
Finish with:4×1 Minute Planks w/ 30 Second Breaks
Metcon:
Welded
Partner WOD
50-40-30-20-10
DB Snatches Total ALT. 60/35
Cals Bike
Hollow Rocks
Wall Balls 20/14
25-20-15-10-5
Clean and Jerk 135/95
28 Min Time CAP
Welded Lean
Partner WOD
60-50-40-30
Cals Bike
DB Snatches Total ALT. 60/35
Cals Rower
Hollow Rocks
Wall Balls 20/14
28 Min Time CAP
Mobility:
Pre – Shoulder Rotator Smash & Floss (pg. 251)
Post – 5 minute cool down walk
COMPETITORS CLASS WORKOUT