GROUP CLASS WORKOUT
Warm Up:
2 min machine
2 Rounds: 15 KBS Russian, 12 pushups, 9 OHS PVC
Finish with: 1 Min OH Banded Distraction, 15 PVC PT, GM
Strength:
Power Snatch 7×3 Every 1:15
Lean: Hang Power Snatch
Metcon:
Welded
3 Rounds
20/16 Cal Row
10 Clean and Jerks 115/75
20 Box Jump Overs 24/20
10 Burpee to Rig
Adv: 135/95
Welded Lean
15 Min AMRAP
20/16 Cal Bike
30 Russian Twists 20/16
20 Med Ball Slams 20/16
10 Med Ball Burpees 20/16
Adv: 30/20
Mobility of The Day: Lat Smash
Improves: Overhead Position, Shoulder Pain
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm