GROUP CLASS WORKOUT

 

Warm Up:

3 Rounds

12 air squats, 12 situps,

12 good mornings pvc, 9 kb swings

 

Strength:

50 Banded Good Mornings-Advanced with BB

4×15 Heavy KB Shrugs

4×15 Push Ups 4×10 Strict Pull Ups

 

Metcon:

Dynamic

7 Rounds

10 Cals Alt.

10 Wall Balls 20/14

10 KB Swings 53/35

10 OH Plate Lunges 45/25

24 Min Time Cap

 

Foundational

6 Rounds

10 Cals Alt.

10 Wall Balls Thrusters

10 KB Swings

10 Lunges

 

Mobility:  

Pre-Thoriac Spine Roll on Roller

Post– Lat Smash