GROUP CLASS WORKOUT

 

Warm Up:

20/15 cals on machine

3 Rounds 15 banded gm, 12 air squats, 9 pushups

Finish with 10 stretch lunges, 20 pvc PT

 

Strength:

6×3 Deadlift Start at 70% and increase

Every 90 seconds

 

Welded

For Time:

50 Wall Balls 20/14

50 Ab Mat Situps

40 Pull ups

40 Walking Lunges 40/25

30 Burpees

30/24 Cals Bike

 

Welded Lean

 

For Time:

50 Med Ball Slams 20/16

50 Ab Mat Situps

40 Goblet Squats 53/35

40 Front Rack KB Lunges 53/35

30 Burpees

30/24 Cals Row

 

Mobility Of The Day: Banded Hip Capsule

Improves: Hip and Lower Back Pain, Squat and DL Position

 

 

 

OPEN GYM 

8 to 9am

 

 

 

MASTERS CLASS (AGES 40+)

8:30 to 9:45 with Coach Arthur

 

 

 

COMPETITORS CLASS

6:30 to 8pm with Coach Jacob