GROUP CLASS WORKOUT

 

Warm Up:

20 airsquats, 10 burpees, 10 airsquats, 5 burpees

3 lap run, 20 pass throughs

 

Strength:

2 Cleans (12 minute EMOM)

Dynamic: Squat

Foundational: Power

 

Metcon:

Dynamic

30-25-15-15-25-30

Cals on Machine Alternating

Double Unders

Ab Mat sit ups
Foundational

25-15-10-10-15-25

Cals on Machine Alternating

x2 Singles

(50-30-20-20-30-50)

Ab Mat sit ups

 

Mobility:

Pre – Bilateral Shoulder Flexion

Post – Quad Smash on Roller