GROUP CLASS WORKOUT
Warm Up:
3 lap run
2 Rds: 20 banded GM, 12 goblet squats, 4 inchworms
20 leg swings, 10 stretch lunges
Strength:
Find a 10 Rep Back Squat Max 14 Minutes
Lean: 3×10 Moderate weight
Metcon:
Welded
14 Min AMRAP
50 Wall Balls 20/14
40 KB Swings 53/35
30 Toes To Bar
20 S20H 95/65
Adv: Add 5 MU/15 Ring Dips
Adv: 115/105
Welded Lean
14 Min AMRAP
50 Wall Balls 20/14
40 Ab Mat Situps
30/22 Cal Bike
20 Thrusters 75/55
Adv: Add 5 MU/15 Ring Dips
Adv: 95/65
Mobility of the day: Couch Mobilization (pg.331)
Improves: Back and Hip Pain, Knee Pain, Hip Extension
OPEN GYM
8 to 9am
SKILLS CLASS
- Sled pull and push
- Hamstring accessories
COMPETITORS CLASS
6:30 to 8pm with Coach Jacob