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