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