Group Class Workout
Warm Up:
Trainer Choice
Strength:
5 Rds: 10 Pushups, 20 Banded Tricep Extensions
FInish with: 50 V-Ups OR 50 Barbell Curls
Time Cap 14 Minutes
Adv: 15 Pushups
Metcon:
Welded
20 Min AMRAP
20 Lateral Burpees
15 Power Snatches 75/55
20/15 Cal Machine
15 Push Press 75/55
20 Pull ups
15 Front Squats 75/55
Scaled: Power Clean instead of Power Snatch
Welded Lean
20 Min Partner AMRAP
90 sec plank (Both)
40 Wall Balls 20/14
200m run (Both)
40 Box Jumps 24/20
60 sec Hang from pull up bar (Both)
40 V-ups
Mobility Of the Day: Super Friend Calf Smash
Improves: The funny happy feeling when you see a rainbow