GROUP CLASS WORKOUT
Warm Up:
20 medball slams, 3 lap run
20 hollow rocks, 2 lap run
15 PVC GM, 1 lap run
Strength:
6×3 DL Start at 65% increase in weight
Lean: 6×6 DL @50%
Every 1:20
Metcon:
Welded
12 Min AMRAP
3 Power Cleans 185/125
10 Toes to Bar
30 Double Unders
1 Minute Rest
3 Min MAX Burpees to rig
Welded Lean
12 Min AMRAP
10 KB Swings 53/35
10 KB Lunges 53/35
10 Box Jumps 20/14
15 Ab Mat Sit ups
1 Minute Rest
3 Min MAX Burpees to rig
Mobility:
Pre – Posterior Chain Floss (pg. 351)
Post – Overhead smash and floss
OPEN GYM
8AM TO 9AM
SKILLS CLASS
Box Jump Variation and High Test
Shoulder to Overhead Work
COMPETITORS CLASS WORKOUT