GROUP CLASS WORKOUT
Warm Up:
2 min machine
3 Rounds: 15 KBS Russian, 10 jump squats, 5 burpees
1 min hip capsule each, 15 PVC PT, GM
Strength:
Find 3RM Front Squat
15 Minutes
Metcon:
Welded
5 Rounds
3 Minute AMRAP
3 Power Snatches 115/75
6 Air Squats
9 Box Jumps 24/20
Rest 1 Minute
Welded Lean
5 Rounds
3 Minutes Machine
Rest 1 Minute
*Score is total calories from 5 rounds.
Mobility of The Day: Super Front Rack Mobilization
Improves: Front Rack Position, Front Squat
YOGA SCHEUDLE
Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm