GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Kb Swings, 5 burpees, 15 air squats
Finish with 20 PVC pass throughs
Strength:
10×2 Touch and Go Power Clean @80% (Every 45 seconds)
Metcon:
Dynamic
5 Minute AMRAP
50/40 Cal Row
Max C2B Pullups
Rest 2 Minutes
5 Minute AMRAP
150 Double Unders
Max CJ @135/95
Rest 2 Minutes
5 Minute AMRAP
40 Burpee to rig
Max Toes to Bar
Foundational
5 Minute AMRAP
40/35 Cal Row
Pullups/Ringrows
Rest 2 Minutes
5 Minute AMRAP
300 Singles
Max KB Swings
Rest 2 Minutes
5 Minute AMRAP
30 Burpee to rig
Max K2E/V-Ups
Mobility:
Pre – Lat smash on roller
Post – Hamstring stretch on your back w/ green band
COMPETITORS CLASS WORKOUT