GROUP CLASS WORKOUT

 

Warm Up:

2 Minutes on Machine, 20 Pass Throughs, 20 Push Ups, 25 Air Squats

 

Strength:

5×3 Push Press (Every 1:15) Increase in Weight
Metcon:

Dynamic

3 RFT:

400 Meter Run

5 Cleans @145/100

10 Lateral Burpees
Foundational

3 RFT:

400 Meter Run

12 KB Swings

8 Burpees

 

Mobility:

Pre – Hip External Rotation w/Flexion (pg. 310)

Post – Overhead w/External Rotation Bias (pg.258)