GROUP CLASS WORKOUT
Warm Up:
2 Rounds 40 DU (75 singles), 15 Kb Swings Russian, 5 inchworms
Finish 15 PVC GM, PT and 1 minute Hip Capsule each side
Strength:
6×3 Front Squat @80%
Every 1:25
Metcon:
Welded & Welded Lean
2 Rounds
3 Min Max Cal Row
45 sec rest
3 Min Max Cal Bike
45 sec rest
After last round of bike rest 90 seconds, 3 min Max Burpees.
Mobility of the day: Anterior Compartment Smash (pg.371)
Improves: Knee and Ankle Pain, Shin Splints, Squat Position
OPEN GYM
8 to 9am
SKILLS CLASS
GHD and GHR Accessory
Core work
COMPETITORS CLASS
6:30 to 8pm with Coach Jacob